Pedal Like a ‘Pro’ and Improve Your Technique

Professional cyclists exhibit a distinctly smoother and more efficient pedalling technique compared to elite amateurs and club riders, according to research published in the Journal of Sport Sciences. The study, which involved members of the former Euskatel-Euskadi WorldTour team, analysed pedalling kinetics at various power outputs and cadences. It found that professionals maintain a higher proportion of positive force throughout the pedal stroke, suggesting a more continuous and fluid application of power rather than relying on brief, intense bursts of torque. The investigation involved 11 professional cyclists, 13 elite riders from a UCI Continental team, and 14 competitive club cyclists, all tested at power outputs of 200, 250, and 300 watts. Professionals demonstrated a lower maximal torque but a longer power phase, indicating their pedal stroke was more evenly distributed across different muscle groups. Additionally, they showed a greater ability to unweight their legs during the upstroke, which may contribute to reduced muscle fatigue and improved endurance over long rides. The study also highlighted biomechanical differences linked to competitive level, notably increased ankle range of motion and greater hip flexion among professionals. These adaptations likely facilitate a more effective transfer of power and contribute to the smoother pedal stroke observed. Interestingly, the lower minimum torque seen in professionals may be partly due to their generally lower body and limb mass rather than purely technique, as no significant changes were found when weight fluctuations were accounted for during the season. These findings confirm that the graceful pedalling style of top cyclists is not merely a product of fitness but also of refined technique. For amateur cyclists seeking to enhance their performance and delay fatigue, focusing on pedal stroke mechanics during off-season training could be beneficial. Drills such as one-legged pedalling, high-cadence spinning, and practising a smooth upstroke might help replicate aspects of the professional pedal stroke and improve overall cycling efficiency.