My question is regarding pedaling technique, since flexibility issues are obviously addressed in a way we are all mostly fimilar with. To keep it simple, I’ll generalize down to two techniques… Heal Droppers and Toe Pointers.
Question One:
Is there any significant difference in expected cycling efficiency/ performance between the two styles or is each simply a different means to the same end?
Question Two:
With respect to running off the bike, is one style fundamentally more logical than the other? My thoughts are mixed here… Toe pointers, MIGHT be sparing calf muscles a bit more and MIGHT possibly decrease the chances of cramps in that area. Or it could be the opposite, in that, because the toe pointer has under-developed use of those muscles, suddenly introducing them to activity may lead to overload. I don’t know though.
In my very limited experience, toe position, heel position, ankling, etc seem to be strongly related to cadence. Those who pedal at slower cadences (Mrs. Vitus) seem to play around with all types of foot positions, while those who spin a faster cadence (me) seem to keep their feet more or less parallel to the ground.
I don’t know whether or not the foot position itself would have a significant impact on the run, but I think the slower cadence probably would.
From my personal experience, it does appear that I can maintain a much higher cadence while pedaling with a raised heel , and as my cadence drops , I tend to at least attempt to drop my heel more. My concern is that by maintaining a pointed toe style of pedaling, I have over time developed a comfort to a saddle position that may be too high for me to maximize my recruitment of the glut muscles. Thus, my thigh angle is >60 degrees as a toe pointer, which according to what I have read so far can decrease the recruitment of the rump muscle!
I believe cadence is more learned a habit than a product of foot position.
The ability to pedal at higher cadences is something I work on during the winter. I do specific workouts to increase my comfort at the higher levels. I don’t always pedal above 90-110 rpm’s but I want to be able to do so for extended periods. My cadence just noodling falls around 85-90 and my average cadence during RR’s is around 100 while my TT cadence is about 85. I pedal heel down and pull through each stroke.
As a road racer, a fast cadence is essential to both crit racing and responding to attacks, etc. I would think for the Triathlete a higher cadence would be of benefit, i.e. less watts per stroke should leave more for the run.
The typical Tri fit, to my eye, puts people way to tall on the saddle with the toes reaching for the pedal. If this helps the run, so be it but I’d have to have some real data before I’d ever try to pedal like that.
The only two actual coaches that I’ve had evaluate my pedalling stated that they liked the way I dropped my heel to engage my gluteal muscles more effectively. If you have powerful gluteal muscles, you may as well use them. It wasn’t something I ever thought of doing purposefully, I just do it. I know some people that walk around on their toes all the time…a heel-down position on a bike might be strange or even counter-productive for them.
The lower leg role in pedalling is mainly to resist, or counter, or decelerate the big pushing muscles’ forces on the upper leg, in order to transmit that force to the pedal. It might seem that keeping the foot level would be a more efficient way of doing this…but, IF dropping the heel brings in more force from the gluteals, maybe it isn’t a bad strategy. It also seems plausible that lower rpms might be better for the heel-droppers, because heel-dropping takes a bit more timing than being level-footed.
It still gets back to personal preference, based upon individual’s respective kinesthetics/physiology…but, maybe personal preferences can be altered some to reach a more efficient pedal stroke…I guess that’s the big question…and I don’t know the answer.
The typical Tri fit, to my eye, puts people way too tall on the saddle
with the toes reaching for the pedal.
I think you’re talking about the typical Tri mis-fit …
Dre’ Yes, I must be talking of a mis-fit. I can’t imagine any reputable fitter putting a cyclist in such a spot even though I see it every day. One tri-girl who joined our cycling club came to a club ride with her saddle at least 2 inches too tall. I moved her saddle before we started. She told me after the ride that this was the first ride in which afterwards she was able to urinate without pain. I was struck by how profound this must have been for a total stranger to share such a pesonal issue.
I think it goes to the whole more is better mentality. If a little tall is good for the run than a whole lot must be even better. First upgrade EVERY rider should spend money on is a proper fit for their bike(s). Forget wheels, light weight stuff and cool clothing. Buy a fit.
The only two actual coaches that I’ve had evaluate my pedalling stated that they liked the way I dropped my heel to engage my gluteal muscles more effectively. If you have powerful gluteal muscles, you may as well use them.
It still gets back to personal preference, based upon individual’s respective kinesthetics/physiology…but, maybe personal preferences can be altered some to reach a more efficient pedal stroke…I guess that’s the big question…and I don’t know the answer.
For me, the easiest way to justify my heel down technique while in the saddle is to think of how I go about doing squats and deadlifts. I visualize my heel being rooted deep into the ground, pull my toes up against the top of my shoes, get the arch of my back into the cobra position, then perform the lift. When rooting the heel to the ground I am much more powerful, no doubt about that. If I try to roll my weight forward just a bit, so that I’m pushing off the balls of my feet, I can’t lift as much, and there seems to be a sheering force on my knees that doesn’t feel right at all.
When I’m pedaling I sometimes do a routine that helps me feel quite powerful, and really activates my mind/body connection. It’s a four stroke process, much like the air pumps moving our cars perform. Starting with my weak side, for me the left, I imagine the feeling of squatting with my left leg, from left top dead center. Once it has gone past left bottom dead center, it’s time for the right leg to perform it’s “squat”. Once the right leg goes by bottom dead center it immediately goes into “deadlift” mode and pulls up until right top dead center. Just after RTDC, it’s time for the left leg to perform it’s deadlift. Once the left deadlift has been completed the cycle begins anew. I absolutely love this technique. It feels like your catching the energy from one leg and throwing it to the other, and it builds up a lot of momentum. Give it a shot, then come back and try to tell me it’s not the coolest exercise you’ve done in a while.
Out of the saddle it’s a different story for me. I’m on the balls much more, as if I were running while strapped to a bike.
I believe the analytic cycling website has some info on why a heel down stroke is more efficient/powerful.
When I’m pedaling I sometimes do a routine that helps me feel quite powerful, and really activates my mind/body connection. It’s a four stroke process, much like the air pumps moving our cars perform. Starting with my weak side, for me the left, I imagine the feeling of squatting with my left leg, from left top dead center. Once it has gone past left bottom dead center, it’s time for the right leg to perform it’s “squat”. Once the right leg goes by bottom dead center it immediately goes into “deadlift” mode and pulls up until right top dead center. Just after RTDC, it’s time for the left leg to perform it’s deadlift. Once the left deadlift has been completed the cycle begins anew. I absolutely love this technique. It feels like your catching the energy from one leg and throwing it to the other, and it builds up a lot of momentum. Give it a shot, then come back and try to tell me it’s not the coolest exercise you’ve done in a while.
Giving tips like that could put Frank out of business.