Ankling while cycling

Triathlon Forum
1

Everyone keeps talking about pedaling in circles, but what about ankling?

Here’s the best description I could come up with of my pedaling:

12:00 - Heel still higher than toes because of the pull.

3:00 - Foot almost horizontal, heel still a little higher, really pushing down.

5:00 - Begin to let heel drop and start ‘pulling’.

6:00 - Heel below toes (Mr. A style), I’m really starting to pull.

7:00 - Heel starting to come up, now above toes

9:00 - Foot close to vertical (say 70-80 degrees), heel really high.

Basically my heel is both really low (ie below toes) and really high (nearly vertical). I feel this way I get the most out of each pedal stroke.

Comments?

2

**Here’s some info on ankling: **

http://www.faqs.org/faqs/bicycles-faq/part4/section-26.html

Ankling, a topic of much discussion, has been claimed to improved
performance in bicycling, although not by racers and coaches. It has
been touted as one of the techniques for excellence that appeals to
bicyclists mainly because it requires no additional effort. That
there are different ankle motions while pedaling is apparent, although
most of these are not by choice nor do they effect efficiency.

Because so much attention was given the subject in the 1960’s, it
prompted a study in Italy, in which some leading racers noted for
their abilities as well as a distinct pedaling style were fit with
instrumentation to numerically capture the stroke. Among them was
Jacques Anquetil who had a noticeably different ankle motion.

The study determined that there was no consistency among those tested
and that ankling, much like people’s walking gait, is caused by
physical individuality rather than any advantage. Typically, some
walking gaits are so pronounced that a person can be recognized by it
at a distance. Some people raise their heel before stepping off on
the next stride while others “peel” the foot from the floor in a
continuous motion.

To artificially emulate someone’s ankle motion or
lack thereof, while pedaling, is as useless as emulating a walking
gait.

The study laid ankling to rest for a while, but because urban
legends have a life of their own, rising again at the slightest
opportunity, ankling, with its lore, is assured a long life.

3

That probably has something to do with it. When I push off while walking/running my foot becomes almost vertical to the ground. I have a good running form, but one coach said I bring my heel too close to my ass and that wastes energy.

4

Gary,

Thanks. Now maybe we can put “ankling” to rest too. At least for the next 24 hours.

5

Ben, maybe it would be more realistic to hope for only 8 hours at a time :slight_smile:
.

6

You know, some of us are actually interested. I love how some folks just can’t stand some disagreement and debate about any issue. Unless the forum reaches consensus in ten posts or less, we should just agree to disagree, because they’re just sick and tired of the whole affair, right? First it was the off-topic threads- “oh woe, can’t we stop talking politics, it’s taking so long and you’re not going to convince anyone and it’s boring me, boo hoo.” Now it’s on-topic posts we need to stop talking about, huh? “I am so so sick of talking about power cranks here, RVW is an ass, why do we have to argue all the time, waaah.”

I for one like the threads that go on and on. Those are the ones that have all the good information.

7

Well that is very interesting ? Don’t you pedal now with your ankel? Ankling does lance use this too? To fly up the hills…Ankeling,?? idorun

8

vitus979,

I’m sorry, I wasn’t belittling you or your desire to improve your cycling.

The topic of “ankling” has been coming up for years. Countless people have wasted countless hours/days/weeks/months studying this subject and trying to teach themselves pedaling styles that their bodies/physiology just don’t appreciate. Whether you “ankle” or not is more a physiological issue. Those who “ankle” are no stronger or weaker than those who do not. “Ankling” is not a means of increasing your pedaling strength or power.
The net result of this research has concluded that one pedaling style is no more/no less beneficial than any other pedaling style(as far as “ankling” is concerned). Pedaling in “circles” is another matter altogether.

I was merely suggesting that those who are facinated about the subject of ankling will in the end discover that they aren’t cycling any better than they were before they retrained themselves to adopt some different pedaling style. They may even incur the aches, pains and injury of trying to force something on their bodies that their bodies don’t want to do.

You would be far better off spending time on smoothing out your pedaling. Work on increasing your cadence over successive drills until you can pedal at 140-150 RPM without bouncing in the saddle. Also do single leg drills. You’ll be doing great to get 30 seconds per leg the first time you try it. Work up to two minutes at a time per leg. This will also help you smooth out your pedaling. It will also tend to decrease the benefit you would obtain from purchasing Power Cranks.

9

**Here’s some info on ankling: **

http://www.faqs.org/faqs/bicycles-faq/part4/section-26.html

Ankling, a topic of much discussion, has been claimed to improved
performance in bicycling, although not by racers and coaches. It has
been touted as one of the techniques for excellence that appeals to
bicyclists mainly because it requires no additional effort. That
there are different ankle motions while pedaling is apparent, although
most of these are not by choice nor do they effect efficiency.

Because so much attention was given the subject in the 1960’s, it
prompted a study in Italy, in which some leading racers noted for
their abilities as well as a distinct pedaling style were fit with
instrumentation to numerically capture the stroke. Among them was
Jacques Anquetil who had a noticeably different ankle motion.

The study determined that there was no consistency among those tested
and that ankling, much like people’s walking gait, is caused by
physical individuality rather than any advantage. Typically, some
walking gaits are so pronounced that a person can be recognized by it
at a distance. Some people raise their heel before stepping off on
the next stride while others “peel” the foot from the floor in a
continuous motion.

To artificially emulate someone’s ankle motion or
lack thereof, while pedaling, is as useless as emulating a walking
gait.

The study laid ankling to rest for a while, but because urban
legends have a life of their own, rising again at the slightest
opportunity, ankling, with its lore, is assured a long life.

Gary, how do you numerically capture a pedaling stroke. What

equipment did they use. The true test of any pedaling stroke is

the result it produces in a time trial. Ankling, round pedaling, stomping

and Anquetil’s linear pedaling are different pedaling styles and all

can be used for different situations during cycling where they have

most to offer. Ankling is useful when climbing in the saddle, round

pedaling is best for relaxing muscles when riding in a group of riders,

stomping works best when sudden bursts of speed are needed such

as track sprinting and Anquetil’s completely different linear style is

ideal for longer events where smooth constant high power production

is required. No style is perfect for all situations.

10

Perfection, I’d like to say that I think is your best post ever. Maybe you had some others that were really good, I just missed them. I really liked this one…

11

Can you elaborate on Anquitel’s pedaling style?

12

Can you elaborate on Anquitel’s pedaling style?

Most are fed up reading about it because no matter how many ways

and times that I tried to explain it, nobody can grasp the idea.

In brief, instead of mentally pedaling in circles you pedal in lines.

The rotating pedals and cranks convert these two lines into two

semi-circles which together can supply continuous power input to

the chainwheel because the main power stroke can start at 11 o’clock

instead of the normal 1 o’clock. The dead spot area is removed.

The secret (which has to be explained in detail as it is being

demonstrated in order to be understood) lies in how the muscles are

used to generate and apply the power to the pedals in that well known

toes down style. Direct downward pedal pressure is never used.

Another advantage with this technique is that just as a rider can use

arm resistance to increase power when riding out of the saddle, with

this technique it can also be continually used throughout a time trial

when seated in a relaxed position, something that is impossible with

normal pedaling. For this technique the bars have to be in a much

higher position as was used in the earlier 50’s and 60’s, in order to

get the arm pulling line and power application to pedal line in that

almost parallel agreement.

For the last time I repeat that the pedal power is generated and

applied to the pedal in exactly the same way that an indoor tug o’war

competitor generates and applies the power from his shoe to the

non-slip floor mat.

13

I think if it happens ok, but to try and make it happen all you are doing is wasting energy elongating and contracting muscles in your calves rather than turning the pedals. If you are going to use those muscles they would be better used lifting your toes up on the upstroke and keeping your heel from dropping too far on the downstroke, basically locking your foot in place and eliminating ankling.

I have no idea what went on in Anquetil’s mind as he pedaled (other than when to take more speed), but if thinking of the motion as linear causes your feet to in fact pedal more circularly then great. Otherwise you are wasting energy trying to elongate the cranks instead of applying force in the direction of rotation. Because of the Rube Goldberg nature of the leg/crank system you can never be completely circular but within a certain range it’s worth trying.

Personally I think the best way to improve pedalling efficiency is to do massive mileage. Spinscan, etc. can lead to trying to get too high of a number that is not necessarily a performance predictor or getting the number the wrong (ineffiecient) way. The real goal is to minimize the metabolic cost of a given output and doing rides that are beyond your limits is a great way to force that to happen since improved efficiency becomes the only way you are getting home.

14

“Gary, how do you numerically capture a pedaling stroke.”

I don’t.

I just ride.

15

It’s ok, my cycling “abilities” would be easy to belittle. But I’m working on it.

I’m not fascinated by ankling, but I am interested. The guy my wife and I bought our bikes from recommended it. The older cycling books I’ve read recommend it. The newer stuff I’ve read says not to do it, it can lead to injury. Seems like most posters here think it’s strictly personal.

I lean towards that last one, myself. My wife definitely ankles through the pedal stroke, while my feet are pretty much parallel with the ground the whole way round. However, my wife tends to have a lower cadence than me- maybe 80 rpm vs my 95. I think that my have something to do with it. If I try to, I can manage some semblance of ankling at lower cadences, but when I’m spinning, my feet can’t keep up.

16

My wife definitely ankles through the pedal stroke, while my feet are pretty much parallel with the ground the whole way round. However, my wife tends to have a lower cadence than me- maybe 80 rpm vs my 95. I think that my have something to do with it. If I try to, I can manage some semblance of ankling at lower cadences, but when I’m spinning, my feet can’t keep up.

You are correct, that’s why it works best with lower
cadence when climbing.