Scientific research is currently being carried out to determine whether the round kick brings measurable benefits. But it's definitely worth working on your kick. Find out why here.
Reasons for an optimised pedal stroke
When riding off-road, it is more difficult to achieve a smooth pedal stroke than on the road. Nevertheless, if you work hard on your pedalling, you will automatically become faster:
On loose surfaces in particular, a fluid pedal stroke helps you get your power to the ground. Riders with good technique ride uphill on loose gravel where others get stuck. The power should be applied evenly to the pedals, because every peak in power means a loss of traction.
You should be able to ride at a high cadence (100-110 rpm) not only on the road, but also when cycling. This is because the ability to ride with a wide cadence range allows you to react spontaneously to changes in speed (in a race) or when you have shifted gears. To be able to use a high cadence correctly, the pedalling must be smooth (round), otherwise you will bounce up and down in the saddle.
A fluid pedalling stroke is also a matter of style. You can observe this well in professional cyclists: They sit calmly in the saddle in every situation, their legs whirl fluidly. Poor stylists push the pedals towards the ground, working with their upper body and arms. That costs energy.
Ways to a smoother and more beautiful step
These methods are particularly effective on a roller or ergometer (clipless pedals and correct sitting position!):
The quickest way to develop a feel for the round kick is to do strength endurance training at low revolutions (40-60 rpm). You need to keep your upper body and arms still and concentrate only on the pedal stroke: To effectively get over the dead centre of the twelve o'clock position, imagine standing on a barrel and rolling it forwards with your feet.
Step beyond the six o'clock position as if you wanted to wipe dirt off the sole of your shoe.
Once you have got the feel for the motorised sequence of the round pedal stroke, increase the cadence. Stay steady in the saddle, don't hop or bob. You can also do this outside: keep the low gear downhill and increase the frequency.
Alternating between pedalling with one leg only also trains your motor skills.
A fixed gear (without freewheel, e.g. on a spinning bike) makes it easier to feel for high pedalling frequencies, but only supposedly optimises the pedalling. This is because you are not forced to actively lift your heel.
For a more efficient, active lifting and pulling phase, training with the Smart Cranks is ideal. These are separated from each other by a freewheel bearing; each leg has to pedal round on its own and is not automatically pulled along by the other.
This gives you immediate feedback on how effective your pedalling is. However, the cranks are only suitable for indoor use on ergometers or your roller bike!
Price from 595 Euro under www.smartcranks.com
