So let’s take a look at how to pedal correctly, and what factors affect our technique.

The importance of warming up

Before getting on the saddle, as well as before starting any workout, a warm-up is necessary.

It is important not only for the muscles, but also for the joints and ligaments. The work of our body can be compared to the engine of a car.

Every car owner knows that the engine must be warmed up before a trip in the cold.

Otherwise, you risk serious damage to the cylinder-piston group, leading to a major and costly repair.

The situation with human joints is similar. Therefore, in order to avoid injuries after a long bike ride, it is important to take a few minutes to warm up.

Proper seating

Let’s return to the comparison with cars: what does the driver do when he sits behind the wheel of someone else’s car?

He adjusts the seat: adjusts the reach and height of the steering wheel, and moves the seat.

This is necessary for comfort and safety. If not properly seated, after a while the driver’s back and arms will begin to get tired.

Equally, the cyclist needs to adjust his or her driver’s seat. And there are three things to pay attention to here:

• Saddle;
• Handlebar Extension;
• The height of the seatpost.

Saddle

The saddle should be positioned horizontally for ease of riding. Tilting can lead to pinching of the pelvic arteries.

Special attention should be paid to the saddle for men. For them there are saddles with a special notch in the central part.

It allows full blood flow to all parts of the body and does not pinch anything important.

Studies have shown that long rides in the wrong shape seats can even lead to impotence. So it’s pretty serious.

Handlebar

The width of the handlebar should match the width of your shoulders. The reach should be set according to the average inclination of the cyclist’s body.

This will ensure a comfortable ride at high and low speeds.

Saddle height

This is the most important factor affecting pedaling technique.

You must adjust the pin so that the leg is almost fully extended at the lower point of the pedal. Let’s assume a bend in the knee of about 10-15 ⁰.

The toe, not the middle of the foot or the heel, should be on the pedal. We will talk about the correct positioning of the feet below.

This seat height will reduce the load on the knee joint and allow you to gain speed more quickly.

With proper seating, the cyclist will expend less effort when pedaling and will be able to comfortably ride a longer distance.

Depending on your riding style, the fit may vary. When riding quietly at low speed, the rider’s torso should be almost vertical, but when riding at high speed, a strong tilt toward the handlebars is required.

A horizontal torso position allows more force to be applied to the pedals and increases aerodynamics. Tilting your torso will help reduce air resistance and increase your speed.

If your body swings from side to side with the bicycle when you gain speed, you are not sitting correctly.

Pedaling Techniques

For pedaling to be efficient and less energy-consuming, it’s important to put your feet right. We have already talked about the fact that at the extreme point of the pedals the leg should be as straightened out as possible.

In addition, it is important to put the foot in such a way that its front part is located on the pedals, and not the center or, even more so, the heel. This position will allow you to rotate the pedal, not just press on the pedal.

There is a widespread and incorrect opinion that the pedal should be pressed. In this case, the force is directed downward. In fact, the movement of the feet should be rotational.

In this case, when you reach the bottom point, the foot unbends, and when you reach the top point, it straightens. The technique is shown in the picture. This method will reduce effort, preserve the joints, and reach maximum speed faster.

The contact pedals, which have an unusual body shape, will help you learn to pedal correctly.

They come with special sneakers. Similar to ski boots, the cyclist’s shoes are inserted into the grooves of the pedals and fixed on them.

This design not only provides excellent traction, but also allows you to pedal upwards, saving the driver effort.

Using them will help you learn the proper rotation faster. Platform pedals with metal pins on the body are also available in stores.

They will help improve the grip on your shoes and describe a circle as you spin.

And what can be said about riding standing up? This driving technique is used for extreme riding or overcoming bumps when you don’t want to feel every change in terrain with every part of your body.

But if you switch to a standing position out of fatigue, it means that your saddle is probably not installed correctly.

By the way, some people have to try several models to find the right seat.

There is no need to stand up when riding uphill. The main thing is to concentrate on breathing, lower your body torso horizontally and engage the downshift.

Frequent riding while standing increases the load on the bike parts and leads to their damage, so avoid this technique if possible.

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