Ok, Guys what is the correct form for climbing in the saddle, heel down or toe down, and why?
I noticed yesterday on my hilly ride that when seated and really pushing it on a very steep section I use heel down but tend to change to toe down to give the calves a rest.
What does everyone else do? Also, does Gary T or any other student of the bicycle have any supporting theories?
And the answer is … YES!
There are very successful professional riders who do it heels down, and those who do it toes down. The key is to spin from the hip and to learn to spin circles … and not to abandon your spin when you hit a hill. That doesn’t mean you can’t get out of the saddle intermittently to work a different set of muscles. Just don’t fall into the trap of grinding and mashing big gears those hills.
Bob C.
I’m a seated spinner by nature that lives in a very hilly part of Southern England, so hills are bread and butter for us. Last night I did try some games of big gear out of the saddle for 75 revs before changing down one gear and beginning again through the block. IT was only on the outward leg that I got to thinking of the nuances and I guess I wondered what roadie lore says on the subject.
This might sound like a silly question but are we talking ‘heel down’ at the 6 o’clock position?
It’s helpful to be able to do both, and I think I generally prefer a slight heel down in that situation. It gives me a powerful feeling, almost as if I’m deadlifting the bike/myself up the hill.
When out of the saddle though, on the steep stuff especially, I definitely prefer a very distinct toe-down. I can activate the calf/hamstring complex much more effectively on the upstroke and my quads feel more powerful on the downstroke, or rather, it’s as if the energy transfer from my quads to the pedals is more efficient.
That’s a very accurate description “as if I’m deadlifting the bike/myself up the hill” I too employ the same technique. Not too sure what I do out of the saddle, I will check in 2 1/2 hours time, once I am out of work ;-(
Not too sure about it’s “correctness”, but when I’m seated, I definitely go with “heel down” - probably as a result of concentrating on spinning a complete stroke.
When standing, I’m “toe-down”, going for that “dancing-on-the-pedals” thing…
It’s been my opinion lately that when you are heel down at 12 o’clock you will start the power phase of the pedal stroke earlier.
Think of pushing from 12 o’clock to 4 o’clock looking from the right side of the bike.
Just a theory of mine that I’ve been working on.
jaretj
I think that would depend on how far down in your ankle’s r.o.m. you are at that point. Too near to max flex and you would be pushing at an oblique angle to the pedal stroke, would you not?
The answer is whatever gets you up the hill fastest. Textbook is heel down at 6 O’clock to initiate the pull up. This does strain the calf quite a bit though
At the top of the stroke I’m normally, just slightly heel down so I’m no where near my max flexability for my ankle.
I’m not sure what you mean by pushing an oblique angle to the pedal stroke. If it is the angle between the leg and ankle compared to the leg and the crank I guess it wouldn’t make any difference if someone pedaled heel down or not.
jaretj
slightly OT but does this all mean you are now ready for Richter and Yellow Lake!! Only 3 weeks to go.
I’d like to think so, Simon. Although realistically, I am riding to get around, working rigidly to a HR. This is my last week of high volume, before commencing my taper on Tuesday.
When I ride steep (78 or greater) on a tribike, it is always toes down. When I ride on a road bike (73 degrees) or Mtn bike, it is heel down.
How so, Paul?
When the pedal is going down, your heel should also be down. When the pedal is coming up, your heel should also be up.
See also:
http://www.tri-ecoach.com/art13.htm
I understand that to be the general case, does it remain the same protocol when climbing seated or do the dynamics change the situation?
When you’re climbing seated it becomes more important. Then you need all the extra power you can get from pushing your foot forward in the upward position of the pedal, pushing it down in the forward position, pulling it back in the downward position, and pulling it up in the backward position.