1/ Your saddle is too high. 2/ 100 - 120 Degs is your Max Torque because you are thinking about the Quadriceps. 3/ The Iliopsoas, hip flexor, brings the foot over the top. 4/ When the foot is over the top, the Gluteus group, three big muscles, pull the knee down, Hip extensors. These are the 'Prime movers'. 5/ The Quadriceps activate automatically in sympathy. They are Sympathetic muscles in the movement. Knee extensers. 6/ When the foot has gone through the bottom, the hamstrings, knee flexers, tug the foot up the back, until 7/ The Iliopsoas, hip flexors, take over. This will give you a torque angle from 30 to 120 degrees. If you want to generate more torque than just your bodyweight on the pedal for the horizontal 20 degrees, you have to pull the pedal round. Remember the Gluteus group. In any leg sport, power comes from the hip. Remember, "If you can climb a ladder, you can ride a bike up a hill." Remember, you don't push the pedal, you pull your knees. Glutes on the downstroke, 'Psoas on the upstroke.
W.C. 1978 in the background. As youngster i watched it. But forgotten we (The Netherlands) lost our match against Scotland. 😢 And thanks for your very usefull cycling tips. I will try them out. 😊
Only pull up when sprinting , speed climbing or, when you are almost out of gas and low on water and just need to use a different muscle group for a Sec and for a little pressure release. Recovery sucks when ya try to use all groups at once
I didn't completely get this. But THANK YOU. I like anything that gets people to look into there riding style. For improvements. Well worth it both to avoid injury and to get further/faster with less effort. 😊
Yeah. A lot of Huh? and What? In this video. The 88-92 cadence (well it's slightly broader than that) is actually about metabolic load, where energy reproduction is occurring, which muscle fibre types are being recruited, and an efficiency compromise between how the smooth muscle of the heart likes to optimally function and how the striated muscles of the leg like to optimally function. This is also related to event duration where the balance is between managing overall metabolic stress and optimal power (for example, metabolic stress is very different in the pursuit to a 25mi TT). The way this training has been described feels like it's out of the seventies. There's still some good pointers, like training with still hips and no lateral oscillation, but some other things, well, hmmmm.
Im riding flat pedals these days on all my bikes. Just a commuter not a racer. I experimented with old school Biopace for awhile and stumbled onto the sweep effect but had to drop Biopace due to injuries. But I learned something during the time I used the Biopace because when on the downstroke my opposite foot was applying back pressure against my downstroke side. This habit I think comes from my MTB riding need for the feeling of equal support with two legs for balance off road. On the road however I could feel how inefficient that is. So what I tried was to concentrate not on the downstroke but to concentrate on lifting the leg that is in the upstroke and get it out of the way, and just allow the opposite leg to simply drop its weight on the downstroke without adding force as much as possible. This taught me that I have been wasting some of the force on the downstroke pedal not just to move the bike forward, but to carry the opposite leg over the top. So essentially I've flipped the mental image of putting pressure down into the pedals and instead concentrate on picking my legs up and over and try not to think so much about forcing the pedals down, Just allowing the weight of the legs to do the work. Kinda like when dad taught us not to force the nail in, but let the weight of the hammer do the work. Try it 😂
Biopace has a smaller effective radius of the chainring in the power stroke. This may be better for one's knees, but it doesn't help efficiency as the non-power stroke now has a larger radius, effectively slowing down the stroke/cadence. One would likely just be better off dropping down two teeth on a round chainring. Some have experimented with offsetting a Biopace chainring to somewhat match what current oval chainrings aim to do (put the larger diameter into the power stroke). th-cam.com/video/AoKJaggT7jI/w-d-xo.html
@@stephenkramer6099 Thanks for the link. Look up Sheldon Brown's article on the history of Biopace for an explanation on Shimano's design theory. Just to make clear my technique I wrote about is when riding with standard round chainrings and flat pedals.
I also train one-legged riding more often and my pedaling technique has improved a lot. I drive a little faster as my heart rate drops. Over time you internalized it and the feeling of your legs turning on their own.
From Camotes Island Cebu Philippines 🇵🇭 Italia Venezia 🇮🇹 say holy moly nice rider 🤗 what's up today I hope good I alternated the left/right leg, which serves to recruit most of the muscle fibres of the leg muscles, all frontal and posterior, at the time when I trained for the 24h, or Randonnée of 400/500 km, I did two sessions a month, one every two weeks, 30 km outward with the left leg and 30 km return with the right leg, keeping a speed of 28 to 32 kmh, and then 50 km with both . This is the best advice for the cyclist ❤❤ This way you will keep all the muscle fibers in your legs updated 🔝🔝😎😎
The sweep, got that pretty much on the right foot but the left is a bit slow on adapting. I learned the right foot sweep/pedal flip at three years old on my tricycle - why you say - well I'm old enough to have had the juvenile expression of polio before the vaccine came out that paralysed my left leg but I wasn't a kid to sit around, I had places to explore. Then over the years many other issues with that leg so now to keep the strength up in that leg I need to keep working it. That switching exercise may just be the ticket to get muscle memory into that leg (btw, much of the mass of my left leg is numb so muscle cramps I don't feel but it just doesn't work right 😊).
STOMPING! Thank you for that Sir, But, i argue. I found out that sweaping is not a strong move, as it comes from the hamstring and its not a natrual move. The strongest and most natrual move on the pedals is STOMPING. Based on the quads which are strongest, and in general stomping is a full power move in the human body. So, A rider should focus ultimately on the stomping ! I can say though, that the height of the saddle is crucial: There is a ln INDIVIDUAL MAX. saddle height point, which will cause the legs to put their max power but not TOO high that it will lose control and be too streched in the down phase 5 oclock. That point will give the best power and will cooprate NATRUALLY the hamstring. Hope i explained it well And thanks again. Oz
That sounds more like highest torque rather than best power. You also need to take into account how easier it is to relax after applying muscular force and balance of speed vs force in the pedal stroke. Bottom line is whatever works best for you but don't be afraid to experiment.
This is fairly old school thinking. New science and research shows that you actually are wasting motion, muscle and possibly causing injury by lifting, scraping, pedaling in circles etc... the downstroke is the most important part of pedaling and should be the main thing to focus on. I tend to pedal in circles still, but it is not as efficient according to modern science/coaching. Look into it Coach!
For those interested, check out The Flat Pedal Manifesto, it supports your statement. I do agree there is something to relaxing and smoothly pedaling. It just feels good!
I have seen it in the studio and lab. It defo works but like every skill, each person has a level of execution that they start with. Some are higher and some are lower. But everyone improves.
From peak torque angle through the sweep. That’s key. You don’t lift unless you’re climbing or sprinting. You use momentum and create efficiency through this window. You naturally press through the peak torque angle with good mechanics and bike fit. However if you push to early in downstroke you will do so more on your dominate side and potentially cause more rotation in your pelvis. This is ok for young strong riders with good glute function but not for most amateur riders. This causes a lot of back pain for folks. Thanks for highlighting issues but the best studies in recent years have been around crank length. In my longer videos I refer this. Research is limited in pedalling because it doesn’t cater for various unique traits that people have with skill level, nervous control, pedal interface etc. lots of moving variables. I aim to help as many folks as possible. You may call me old school but please don’t think for a minute that I am not involved and update with all latest research.
@@BulletproofCycling Not at all! I love your videos and I very much appreciate all the useful info and your great, entertaining delivery. Keep up the good work Coach!
Focus on your foot position on flats - just keep checking them and make sure you have good contact with the pedals in a position that is equal on both sides. You find you work more with your dominant side and it can tend to become more of just a big toe action! Have a fun
I’m a runner and have some Achilles tendinitis. It’s getting better but when I bike I noticed it aggravates the Achilles tendon of over 10 miles or so. Will this technique have less demand on Achilles?
Have your cleats moved back as far as they can and then see how this feels. You can then adjust as best feel. This will remove some stress through your heel. 👍
"Why is mine so good? because I've been working on it for 30years... so what you want to do is you want to do this drill for 30... (me: waiting for him to says "years")... seconds"... Me: "oh, phew 🙂 "
CRANK LENGTH!! The Biggest blindspot in cycling EVA, all disciplines. All, every other aspect of a bicycle is adjustable /sized to the rider, except cranks! Why, because they are not available to the masses. Your 'natural' cadence will automatically increase, almost identically with the decrease of crank length. Im now a few months into 150mm cranks, MTB and Gravel bikes. I will never go back to giant, painful, circles. At 173cm, I might go shorter. Biggest benefit is open hip angle, sooo much nice to be on the bike, I can actually live in the drops! Beyond that, Im much less taxed post rides. Yes, initial loss of power, must put seat up and back the same amount you shorten crank. But, your body will adapt, we are plastic. Shorter cranks, is the best change you can make to your long term cycling benefit. I could go on.
I have mentioned this in many videos and changed lots of riders. I am presently showing folks the benefits of oval rings for folks not able to change cranks. Bike companies control a lot more than what folks think when it comes bikes. Thanks for engaging.
@BulletproofCycling thank you! Oval is ok, have one on my MTB and do prefer it. But, it's only about 15% the benefit I've found with short cranks, because it is a holistic change. Even pedal technique, the fluidity of spinning smaller circles, soo nice, it's joyful.
I feel like my new mtb is still slightly too large (and/or) long even after cutting about an inch off my seat post…I think shorter cranks might be the last piece in my bike-fitting puzzle…thanks for mentioning your experience! So as I understand it, this is a job for my lbs, not something I could do at home as a semi newb?
Just do a ton of yoga nidra plus take CBD (if you need it, I have permanent high body awareness) and you can just feel in detail all these things if you concentrate fully your attention into the legs which is very easy to do if you don't have to pay attention to trail (aka on indoor trainer).
Good day, Coach:) thank you for the video. Would you suggest essentially the same technique when pedaling flat (platform) pedals ? I mostly ride with casual shoes, but would like to improve pedaling. Thank You
Focus on your foot position and make sure avoid temptation to push with your big toe on your dominant side. There are great flat pedals nowadays to give great surface area. Your choose of footwear helps as well as shoes with stiffer sole will help. Happy spinning
Think of your efficiency as how you use fuel stores. Watts not as important as speed when outdoors. Less watts - more speed - less fuel demands etc (pedalling one part of many metrics with the biggest being aero demands. Thanks for checking out my channel.
i am trying to develop this sweeping technique for about 3rides already... it's quite different effect but i cant control myself and always increasing my cadence 😂
That's fine - it's your natural level that matters. Cadence is variable on all rides but you dial into 95 due to your muscle fibre type and various other metrics. Just enjoy your rides
New to your videos and have smashed the subscribe as instructed! Great video - I tend to be a push and pull because of how the watt bikes seem to teach you to pedal to get that ‘elite’ donut shape. Should I therefore accept more figure of 8 (watt bike reference) for flats but aim for the smoother donut on the sprints and climbs? Thanks!
I Do not know what to do with my saddle height… my inseam is 75, 75x0.883 = 66,7… too low …. My saddle height currently ií 70 cm… can some one explain it to me?… please
The bouncing is an issue for me ... but i use a normal bike ... i used to pedal with a full suspension but than after getting a normal bike to pedal as a road, i keep bouncing in the seat ... i always tought was because of my full suspenion bike adaptation but after watching this video, it might not be the case! One thing for sure is it only happens at high cadence =P
@@BulletproofCycling i started from lowest possible and its the same... i started to raise it because its way to low... it only happens in high cadence and if i focus a bit on pedalling i can stop bouncing so its probably my pedal stroke not in sync or maybe its the saddle height but yeah i don't know been 1 month in this trial and error situation
Great video, I saw you leg is at full extension when the pedal is on the lowest. Most bike fitting guides will tell us to have some knee flex and avoid full extension, which is right?
Some Knee flex is right. I was fit with about 17 degrees. Look at pros ride they generally have plenty of angle in their knees at bottom of pedal stroke. I feel like I lose power when my seat is as low as pros seem to run. Guess ya gotta give yourself time to get used to the seat at the proper height.
A week or two using the smaller front sprocket will adjust the body mechanics for a better sweeping proportion because downstroke will not have an effect despite using the smallest rear sprocket. If returning to grand front sprocket after a week you'll be much faster adding the downstroke plus your advanced sweeping momentum😊
I started doing this few weeks ago on my mtb with platforms and wasn't sure it's correct since it's most definetely engaging calves much more but surely it made me faster. Good to know it's right thing to do :)
You mentioned in a response to one of the comments that oval rings can be helpful for people that cannot obtain shorter cranks. What is your opinion on oval rings? Are there legitimate advantages? I tried one once for a single ride and felt like I missed having constant resistance through the dead spots. I guess I'm used to spinning circles at the moment (maybe that's why I occasionally have issues with pas anserine bursitis and hamstring tendonitis). The oval felt most powerful on very steep loose (barely ridable) climbs on the mountain bike with a lowish cadence.
this is great content, thank you ! ( very entertaining accent !) When you update this one, explain to people: Push-sweep changes bike equilibrium, the timing and balance on the bike will naturally update ! Whilst they are at getting the new peddaling and the new handling, in the process, They should practice at getting their whole body and breathing in line. like swimmers do ! Breathe and engage core, in a relaxed state, being fast, engaged and relaxed as a bullet train. Eliminate What every monkey gets when tentions builds : the parasites mouvements, the jittering and gesticulations in the upper body too. When following great form riders for 5 our 10 minutes around a loop, I notice how much I waste energy at moving around on the cockpit and the saddle, because I don't even-out my peddling in the first place, and how focused and zen they can stay, keeping a position they can stand for hours pushing high and steady power.
Keeping the same gear, how do you increase RPMs during the drills? Are we slowly engaging our glutes, and quads to accelerate into higher RPMs? Also, I'm on the fence about flexing the ankle vs. keeping the ankle angle static through the pedal stroke. Even when the ankle angle is static, it appears to flex during the pedal stroke, when it doesn't.
I'm a left footed kicker but right side dominant...i snowboard right footed as well. A sports Doc told me he'd only seen that only a few times. How about "ankling"? I read that ankles should be soft... Though i find this unnatural and have to concentrate to do it.
Thank you for sharing your experience.👍 I do understand it takes time & effort to produce a video but can't understand why some of the TH-camrs like to produce a video longer than 10mins just to explain a method. Putting your important message across by keeping it short & sharp.
Hello Scott from the Dominican Republic :) Thank you so much for your videos and all of the great info you share with us. I wanted to ask as I did not see a video about this, what was the motivation or reason for the change of name of your channel? I was sort of surprised and a bit confused when I saw the change. Many thanks
feel free to cover using different peddle strokes / posistions to utlize. (let rest) different muscle groups. says my sore and tired calves - good shows
i'm one of those 'smarty pants' guys who is highly ambidextrous and when I raced as a kid, I was able to feel power increase and see increased speed when applying power evenly to each pedal. I treated it like a military march, saying, inside my head, LEFT, RIGHT, LEFT, RIGHT... with each side. Getting back into cycling 50 years later, I had to retrain my brain to make my legs work together, again. But it didn't take long. I'm still not as fast as I think I am, but I'm getting better. So... donuts?
This is oldschool anecdotal "knowledge" aka religion. There is no evidence to support this, all recent studies come to the conclusion that neither varying the cadence nor changing the pedal stroke has any positive effect. On the contrary.
Higher cadance is less power = more efficient with same speed. In group rides where we usually go very fast, the key to succes is to ride 85-90rpm when you are in front leading the group easier to give power that is needed, when you leave the head, go to 95-100rpm, easier recovery while mainaining the same speed and enjoy drafting.
Sorry if you missed the point I made that there is no clear evidence about cadence having an ideal range. I do mention it but you don’t need research to show output alteration with various cadences and the clear links to cadence ranges from particular types of riders (fast twitch dominated or slow twitch dominated). I am passionate about helping everyone but in my TH-cam content I want to engage folks and getting them considering what they can do to better their fitness journey. I am grateful for your engagement. Many thanks.
@@BulletproofCycling I did not miss the point, you are right, just commenting on the guy above that cadance does matter concerning power and recovery. Do it both and you have best of both worlds.
Changing cadence does matter. A lower cadence taxes your muscles more heavily but gives your aerobic system some relief. A higher cadence taxes your aerobic system more heavily.
Narh all a waste of time mate just jump on your rear facing recumbent bike switch on the forward facing monitors lie back like your on the beach and pedal as best you can and you’ll pass this guy as he’s frying is brain trying to figure out all the maths of scraping and pushing see yah at the coffee stop oh if you would mind helping me out of the bullet shaped totally enclosed fairing ID REALLY APPRECIATE IT THANKS
Why take 10 seconds to make a specific point when you can jam in a minute’s worth of deviations and bla bla “Coach”? Your videos take an age to watch but only have a tiny amount of helpful content. While I’m sure that’s great for your YT income, it’s utterly painful for my time-constrained life. Please just get to the point.
@@54andBored Seriously, since I focused more on just enjoying myself I'm feeling more tuned in, riding more often, and socializing more. I think I'm actually faster and stronger too, ironically, lol.
La cosa migliore è pedalare aecondo le propie capacità neuromuscolari .Si può allenare una cadenza leggermente più alta ma non i numeri che certi finti esperti di biomeccanica affermano .Ogni persona deve accettare i propi limiti .I proffesionisti sono un'altro mondo ,lo fanno per lavoro tutti i giorni .
Don't forget to join my 5 Day Bulletproof Cyclist Challenge. Hope to see you there 😉
challenge.bulletproofcycling.com/cPhm
@@BulletproofCycling Your seat is too high
Holy shit, Batman. This is the first video of yours I've seen. Informative and hilarious. Thanks.
You are a very good teacher. Thanks a lot.
I did this! My cadence went up and my exhaustion went down! Thank you so much!!
Possibly the most important cycling-related video I've seen in 30 years. :)
This is great stuff.
I could listen to you talk all day!
Interesting and very clear explanations, I will try this ! Thanks
1/ Your saddle is too high.
2/ 100 - 120 Degs is your Max Torque because you are thinking about the Quadriceps.
3/ The Iliopsoas, hip flexor, brings the foot over the top.
4/ When the foot is over the top, the Gluteus group, three big muscles, pull the knee down, Hip extensors. These are the 'Prime movers'.
5/ The Quadriceps activate automatically in sympathy. They are Sympathetic muscles in the movement. Knee extensers.
6/ When the foot has gone through the bottom, the hamstrings, knee flexers, tug the foot up the back, until
7/ The Iliopsoas, hip flexors, take over.
This will give you a torque angle from 30 to 120 degrees.
If you want to generate more torque than just your bodyweight on the pedal for the horizontal 20 degrees, you have to pull the pedal round.
Remember the Gluteus group. In any leg sport, power comes from the hip.
Remember, "If you can climb a ladder, you can ride a bike up a hill."
Remember, you don't push the pedal, you pull your knees. Glutes on the downstroke, 'Psoas on the upstroke.
W.C. 1978 in the background. As youngster i watched it. But forgotten we (The Netherlands) lost our match against Scotland. 😢 And thanks for your very usefull cycling tips. I will try them out. 😊
I subscribed because you called me a lazy little git bahah that was hilarious ❤❤
Only pull up when sprinting , speed climbing or, when you are almost out of gas and low on water and just need to use a different muscle group for a Sec and for a little pressure release. Recovery sucks when ya try to use all groups at once
Exactly!
Yep - I hope I covered that - the ‘out of gas’ is that ‘ugly’ pedaling but it can often get you where you need to go!
👍
Sometimes when I'm riding I think, Wonder what Scott would think of my position and style etc.. 👍 - luv the charisma of Scott 👌
Love it!
I didn't completely get this. But THANK YOU. I like anything that gets people to look into there riding style. For improvements. Well worth it both to avoid injury and to get further/faster with less effort. 😊
One leg drills are the best to make the movement more effective. Do this one winter and you will be amazed in spring, when you hit the roads again.
👍👍👍👍
Yeah. A lot of Huh? and What? In this video. The 88-92 cadence (well it's slightly broader than that) is actually about metabolic load, where energy reproduction is occurring, which muscle fibre types are being recruited, and an efficiency compromise between how the smooth muscle of the heart likes to optimally function and how the striated muscles of the leg like to optimally function. This is also related to event duration where the balance is between managing overall metabolic stress and optimal power (for example, metabolic stress is very different in the pursuit to a 25mi TT). The way this training has been described feels like it's out of the seventies. There's still some good pointers, like training with still hips and no lateral oscillation, but some other things, well, hmmmm.
Im riding flat pedals these days on all my bikes. Just a commuter not a racer. I experimented with old school Biopace for awhile and stumbled onto the sweep effect but had to drop Biopace due to injuries. But I learned something during the time I used the Biopace because when on the downstroke my opposite foot was applying back pressure against my downstroke side.
This habit I think comes from my MTB riding need for the feeling of equal support with two legs for balance off road.
On the road however I could feel how inefficient that is.
So what I tried was to concentrate not on the downstroke but to concentrate on lifting the leg that is in the upstroke and get it out of the way, and just allow the opposite leg to simply drop its weight on the downstroke without adding force as much as possible.
This taught me that I have been wasting some of the force on the downstroke pedal not just to move the bike forward, but to carry the opposite leg over the top.
So essentially I've flipped the mental image of putting pressure down into the pedals and instead concentrate on picking my legs up and over and try not to think so much about forcing the pedals down, Just allowing the weight of the legs to do the work. Kinda like when dad taught us not to force the nail in, but let the weight of the hammer do the work.
Try it 😂
Biopace has a smaller effective radius of the chainring in the power stroke. This may be better for one's knees, but it doesn't help efficiency as the non-power stroke now has a larger radius, effectively slowing down the stroke/cadence. One would likely just be better off dropping down two teeth on a round chainring. Some have experimented with offsetting a Biopace chainring to somewhat match what current oval chainrings aim to do (put the larger diameter into the power stroke). th-cam.com/video/AoKJaggT7jI/w-d-xo.html
@@stephenkramer6099 Thanks for the link. Look up Sheldon Brown's article on the history of Biopace for an explanation on Shimano's design theory.
Just to make clear my technique I wrote about is when riding with standard round chainrings and flat pedals.
That accent should be put on UNESCO World Heritage, could listen to it all day. Oh, and great video btw ;-)
I also train one-legged riding more often and my pedaling technique has improved a lot. I drive a little faster as my heart rate drops.
Over time you internalized it and the feeling of your legs turning on their own.
I am always spinning like a fanny....... thanks for setting me right coach.
From Camotes Island Cebu Philippines 🇵🇭 Italia Venezia 🇮🇹 say holy moly nice rider 🤗 what's up today I hope good
I alternated the left/right leg, which serves to recruit most of the muscle fibres of the leg muscles, all frontal and posterior, at the time when I trained for the 24h, or Randonnée of 400/500 km, I did two sessions a month, one every two weeks, 30 km outward with the left leg and 30 km return with the right leg, keeping a speed of 28 to 32 kmh, and then 50 km with both . This is the best advice for the cyclist ❤❤
This way you will keep all the muscle fibers in your legs updated 🔝🔝😎😎
Thanks for contributing. A 24hr ride is a epic achievement - well done
Love it... great explained.
Thank you
That seat looks way to high..
Lol
I stumbled across this video!!! Woooow, great explanations and exercises. I'll start on that on my morning ride tomorrow. You gained a subscriber!
Welcome 🙏
The sweep, got that pretty much on the right foot but the left is a bit slow on adapting. I learned the right foot sweep/pedal flip at three years old on my tricycle - why you say - well I'm old enough to have had the juvenile expression of polio before the vaccine came out that paralysed my left leg but I wasn't a kid to sit around, I had places to explore. Then over the years many other issues with that leg so now to keep the strength up in that leg I need to keep working it. That switching exercise may just be the ticket to get muscle memory into that leg (btw, much of the mass of my left leg is numb so muscle cramps I don't feel but it just doesn't work right 😊).
You are a warrior. Good luck with your journey.
Excellent video and hilarious which was a bonus 👍🏼
Great insights! Oh - and loved the Elon Musk dig 😅🙌
Like your style, great tips
How does this feeling apply to non cleat flat pedals? Is there a difference in this motion?
You will engage more in the press at around 90-120 degrees. Like pressing a button with your big toe.
Going to give your advice a whirl. ❤
STOMPING!
Thank you for that Sir,
But, i argue.
I found out that sweaping is not a strong move, as it comes from the hamstring and its not a natrual move.
The strongest and most natrual move on the pedals is STOMPING.
Based on the quads which are strongest, and in general stomping is a full power move in the human body.
So,
A rider should focus ultimately on the stomping !
I can say though, that the height of the saddle is crucial:
There is a ln INDIVIDUAL MAX. saddle height point, which will cause the legs to put their max power but not TOO high that it will lose control and be too streched in the down phase 5 oclock.
That point will give the best power and will cooprate NATRUALLY the hamstring.
Hope i explained it well
And thanks again.
Oz
That sounds more like highest torque rather than best power. You also need to take into account how easier it is to relax after applying muscular force and balance of speed vs force in the pedal stroke. Bottom line is whatever works best for you but don't be afraid to experiment.
First 5 seconds reminded me of my Dad calling me for a catch up… 😮
i heel down during start then slightly scrape once in momentum
Does this motion apply to all cycling disciplines?
Not always the same because the TT position is different and climbing out of the saddle is different.
Great tips - thanks !
Nice Planet X in the background.
This is fairly old school thinking. New science and research shows that you actually are wasting motion, muscle and possibly causing injury by lifting, scraping, pedaling in circles etc... the downstroke is the most important part of pedaling and should be the main thing to focus on. I tend to pedal in circles still, but it is not as efficient according to modern science/coaching. Look into it Coach!
For those interested, check out The Flat Pedal Manifesto, it supports your statement. I do agree there is something to relaxing and smoothly pedaling. It just feels good!
I have seen it in the studio and lab. It defo works but like every skill, each person has a level of execution that they start with. Some are higher and some are lower. But everyone improves.
New science is clearly wrong.
From peak torque angle through the sweep. That’s key. You don’t lift unless you’re climbing or sprinting. You use momentum and create efficiency through this window. You naturally press through the peak torque angle with good mechanics and bike fit. However if you push to early in downstroke you will do so more on your dominate side and potentially cause more rotation in your pelvis. This is ok for young strong riders with good glute function but not for most amateur riders. This causes a lot of back pain for folks. Thanks for highlighting issues but the best studies in recent years have been around crank length. In my longer videos I refer this. Research is limited in pedalling because it doesn’t cater for various unique traits that people have with skill level, nervous control, pedal interface etc. lots of moving variables. I aim to help as many folks as possible. You may call me old school but please don’t think for a minute that I am not involved and update with all latest research.
@@BulletproofCycling Not at all! I love your videos and I very much appreciate all the useful info and your great, entertaining delivery. Keep up the good work Coach!
My favourite band from the 80's was Dead CaDance....
😂
How did you determine your saddle height? It looks far too high.
Can this be applied to people cycling w/o clipless pedals or strapped/clipped pedal?
Focus on your foot position on flats - just keep checking them and make sure you have good contact with the pedals in a position that is equal on both sides. You find you work more with your dominant side and it can tend to become more of just a big toe action! Have a fun
I’m a runner and have some Achilles tendinitis. It’s getting better but when I bike I noticed it aggravates the Achilles tendon of over 10 miles or so. Will this technique have less demand on Achilles?
Have your cleats moved back as far as they can and then see how this feels. You can then adjust as best feel. This will remove some stress through your heel. 👍
@@BulletproofCycling will do!
"Why is mine so good? because I've been working on it for 30years... so what you want to do is you want to do this drill for 30... (me: waiting for him to says "years")... seconds"... Me: "oh, phew 🙂 "
You got me laughing with some of your comments. 😂
You got me laughing with your name ...
@@BulletproofCycling 🤣
@@BulletproofCycling 🤣
does this also apply if i ride on wide mtb platforms and in flipflops? ;>
How do you stir your coffee?
That’s how you pedal stroke should be!
CRANK LENGTH!! The Biggest blindspot in cycling EVA, all disciplines.
All, every other aspect of a bicycle is adjustable /sized to the rider, except cranks! Why, because they are not available to the masses.
Your 'natural' cadence will automatically increase, almost identically with the decrease of crank length.
Im now a few months into 150mm cranks, MTB and Gravel bikes. I will never go back to giant, painful, circles.
At 173cm, I might go shorter.
Biggest benefit is open hip angle, sooo much nice to be on the bike, I can actually live in the drops!
Beyond that, Im much less taxed post rides.
Yes, initial loss of power, must put seat up and back the same amount you shorten crank.
But, your body will adapt, we are plastic. Shorter cranks, is the best change you can make to your long term cycling benefit.
I could go on.
I have mentioned this in many videos and changed lots of riders. I am presently showing folks the benefits of oval rings for folks not able to change cranks. Bike companies control a lot more than what folks think when it comes bikes. Thanks for engaging.
@BulletproofCycling thank you!
Oval is ok, have one on my MTB and do prefer it. But, it's only about 15% the benefit I've found with short cranks, because it is a holistic change. Even pedal technique, the fluidity of spinning smaller circles, soo nice, it's joyful.
I feel like my new mtb is still slightly too large (and/or) long even after cutting about an inch off my seat post…I think shorter cranks might be the last piece in my bike-fitting puzzle…thanks for mentioning your experience! So as I understand it, this is a job for my lbs, not something I could do at home as a semi newb?
Just do a ton of yoga nidra plus take CBD (if you need it, I have permanent high body awareness) and you can just feel in detail all these things if you concentrate fully your attention into the legs which is very easy to do if you don't have to pay attention to trail (aka on indoor trainer).
Are you from Craiglang then?
Good day, Coach:) thank you for the video. Would you suggest essentially the same technique when pedaling flat (platform) pedals ? I mostly ride with casual shoes, but would like to improve pedaling. Thank You
Focus on your foot position and make sure avoid temptation to push with your big toe on your dominant side. There are great flat pedals nowadays to give great surface area. Your choose of footwear helps as well as shoes with stiffer sole will help. Happy spinning
how it's good effiency/watts ?
1.8 ?
Think of your efficiency as how you use fuel stores. Watts not as important as speed when outdoors. Less watts - more speed - less fuel demands etc (pedalling one part of many metrics with the biggest being aero demands. Thanks for checking out my channel.
Hey there Tex, I'm in the UK so I'm pedalling not pedaling, so does that still count?!
hahaha yeh
i am trying to develop this sweeping technique for about 3rides already... it's quite different effect but i cant control myself and always increasing my cadence 😂
I seem to have a naturally high cadence, 95 rpm is normal for me…I have to really concentrate to pedal slower
That's fine - it's your natural level that matters. Cadence is variable on all rides but you dial into 95 due to your muscle fibre type and various other metrics. Just enjoy your rides
New to your videos and have smashed the subscribe as instructed! Great video - I tend to be a push and pull because of how the watt bikes seem to teach you to pedal to get that ‘elite’ donut shape. Should I therefore accept more figure of 8 (watt bike reference) for flats but aim for the smoother donut on the sprints and climbs? Thanks!
I Do not know what to do with my saddle height… my inseam is 75, 75x0.883 = 66,7… too low …. My saddle height currently ií 70 cm… can some one explain it to me?… please
骨格により難しいですが，実践して 股下×1.25+65 が良いかも．
The bouncing is an issue for me ... but i use a normal bike ... i used to pedal with a full suspension but than after getting a normal bike to pedal as a road, i keep bouncing in the seat ... i always tought was because of my full suspenion bike adaptation but after watching this video, it might not be the case!
One thing for sure is it only happens at high cadence =P
@@MsTatakai saddle height might not be set at the right height
@@RobSAFC it could indeed... but happens any height
@@RobSAFC Also i prefer lower height than higher to pedal
It could be saddle height so just make small 5mm movements and see how it feels
@@BulletproofCycling i started from lowest possible and its the same... i started to raise it because its way to low... it only happens in high cadence and if i focus a bit on pedalling i can stop bouncing so its probably my pedal stroke not in sync or maybe its the saddle height but yeah i don't know been 1 month in this trial and error situation
Great video, I saw you leg is at full extension when the pedal is on the lowest. Most bike fitting guides will tell us to have some knee flex and avoid full extension, which is right?
Some Knee flex is right. I was fit with about 17 degrees. Look at pros ride they generally have plenty of angle in their knees at bottom of pedal stroke. I feel like I lose power when my seat is as low as pros seem to run. Guess ya gotta give yourself time to get used to the seat at the proper height.
Legendes português Brasil!!!
I pedal in circles while being a courier full time. I do adjust for hills but circles are efficient.
Nevervknew there was so much to pedalling . A good video .
Thank you Coach for the video. I tried what you have taught and I am faster and less muscle stress.
great vid mate, thanks for your work, i thought i m the only one who s swearing in the videos :))
A week or two using the smaller front sprocket will adjust the body mechanics for a better sweeping proportion because downstroke will not have an effect despite using the smallest rear sprocket.
If returning to grand front sprocket after a week you'll be much faster adding the downstroke plus your advanced sweeping momentum😊
I started doing this few weeks ago on my mtb with platforms and wasn't sure it's correct since it's most definetely engaging calves much more but surely it made me faster. Good to know it's right thing to do :)
You mentioned in a response to one of the comments that oval rings can be helpful for people that cannot obtain shorter cranks. What is your opinion on oval rings? Are there legitimate advantages? I tried one once for a single ride and felt like I missed having constant resistance through the dead spots. I guess I'm used to spinning circles at the moment (maybe that's why I occasionally have issues with pas anserine bursitis and hamstring tendonitis). The oval felt most powerful on very steep loose (barely ridable) climbs on the mountain bike with a lowish cadence.
The intro song.. lol
What cadence should you aim for with the 1 legged drills?
this is great content, thank you !
( very entertaining accent !)
When you update this one, explain to people:
Push-sweep changes bike equilibrium,
the timing and balance on the bike will naturally update !
Whilst they are at getting the new peddaling and the new handling,
in the process,
They should practice at getting their whole body and breathing in line.
like swimmers do !
Breathe and engage core, in a relaxed state, being fast, engaged and relaxed as a bullet train.
Eliminate What every monkey gets when tentions builds :
the parasites mouvements, the jittering and gesticulations in the upper body too.
When following great form riders for 5 our 10 minutes around a loop,
I notice how much I waste energy at moving around on the cockpit and the saddle,
because I don't even-out my peddling in the first place,
and how focused and zen they can stay, keeping a position they can stand for hours pushing high and steady power.
you see me more 🙂
Hahaha nice one
Keeping the same gear, how do you increase RPMs during the drills? Are we slowly engaging our glutes, and quads to accelerate into higher RPMs? Also, I'm on the fence about flexing the ankle vs. keeping the ankle angle static through the pedal stroke. Even when the ankle angle is static, it appears to flex during the pedal stroke, when it doesn't.
I'm a left footed kicker but right side dominant...i snowboard right footed as well. A sports Doc told me he'd only seen that only a few times.
How about "ankling"? I read that ankles should be soft... Though i find this unnatural and have to concentrate to do it.
bike petting to tame our bikes
Hi ,what efficience should be OK for hobby cyclist ? Usually my efficiency is around 70%.. on flat Z2 rides
Thank you for sharing your experience.👍 I do understand it takes time & effort to produce a video but can't understand why some of the TH-camrs like to produce a video longer than 10mins just to explain a method. Putting your important message across by keeping it short & sharp.
I'm scared to ride on the road. Any hints and tips?
FFS cycling gone mad if money to be made then it's here
What EXERCISE BIKE are you using here?
Hello Scott from the Dominican Republic :)
Thank you so much for your videos and all of the great info you share with us. I wanted to ask as I did not see a video about this, what was the motivation or reason for the change of name of your channel? I was sort of surprised and a bit confused when I saw the change.
Many thanks
I find by doing the pull up mentioned hurts my knees. I now simply push down on the pedals.
feel free to cover using different peddle strokes / posistions to utlize. (let rest) different muscle groups. says my sore and tired calves - good shows
hm but if im focussing on pulling only then how can i use my quads (objectively big muscle in comparison to the rest?)
does this also work on flat pedals?
coach, your saddle is too hight ;)
Nice one, shows me that my peddaling is complete shite, i think i,ve been slowly killing and deluding myself. Juhaptergee
6:53 we didn't see that
I tried to put a lot into video. I have longer videos in my community group.
"why chase a FUCKIN number" subscribed.
Thank you hahaha because I was told it couldn't be done
What muscles ache when my saddle height os low or high..
I think your seat is too high I almost felt hip pain by just watching !
i'm one of those 'smarty pants' guys who is highly ambidextrous and when I raced as a kid, I was able to feel power increase and see increased speed when applying power evenly to each pedal. I treated it like a military march, saying, inside my head, LEFT, RIGHT, LEFT, RIGHT... with each side. Getting back into cycling 50 years later, I had to retrain my brain to make my legs work together, again. But it didn't take long. I'm still not as fast as I think I am, but I'm getting better. So... donuts?
This is oldschool anecdotal "knowledge" aka religion. There is no evidence to support this, all recent studies come to the conclusion that neither varying the cadence nor changing the pedal stroke has any positive effect. On the contrary.
Higher cadance is less power = more efficient with same speed.
In group rides where we usually go very fast, the key to succes is to ride 85-90rpm when you are in front leading the group easier to give power that is needed, when you leave the head, go to 95-100rpm, easier recovery while mainaining the same speed and enjoy drafting.
Sorry if you missed the point I made that there is no clear evidence about cadence having an ideal range. I do mention it but you don’t need research to show output alteration with various cadences and the clear links to cadence ranges from particular types of riders (fast twitch dominated or slow twitch dominated). I am passionate about helping everyone but in my TH-cam content I want to engage folks and getting them considering what they can do to better their fitness journey. I am grateful for your engagement. Many thanks.
@@BulletproofCycling I did not miss the point, you are right, just commenting on the guy above that cadance does matter concerning power and recovery. Do it both and you have best of both worlds.
Changing cadence does matter. A lower cadence taxes your muscles more heavily but gives your aerobic system some relief. A higher cadence taxes your aerobic system more heavily.
日本人の研究でも，結論は出ませんでした．
下肢筋群賦活解析しても，おそらく被験者の違いや，どの角度の筋張変異速度の基準値の違いかと？
自動車の動きも力学的には同じ，しかし人間の身体は力学だけでは説明できない．
ので「理論より実践」のスコットさんは理にかなってるのでは？
日本人の老人も長い時間を費やし，脳のプログラムを書き換えて，スコットさんの走行技術を可能にし，ほぼ毎日サイクリングしています．
自転車の拘束運動は，科学的には難しいかも？
Your saddle is too high
Watch his pedal stroke. Does his leg straighten? Do his hips rock?
His seat is fine.
Can we get Brad Pitt to guest host on this channel so we can a genuine accent going? 😋
Narh all a waste of time mate just jump on your rear facing recumbent bike switch on the forward facing monitors lie back like your on the beach and pedal as best you can and you’ll pass this guy as he’s frying is brain trying to figure out all the maths of scraping and pushing see yah at the coffee stop oh if you would mind helping me out of the bullet shaped totally enclosed fairing ID REALLY APPRECIATE IT
THANKS
Why take 10 seconds to make a specific point when you can jam in a minute’s worth of deviations and bla bla “Coach”? Your videos take an age to watch but only have a tiny amount of helpful content. While I’m sure that’s great for your YT income, it’s utterly painful for my time-constrained life. Please just get to the point.
Nobody needs to be fast
Too painful. I don't like to lift weights either. They're too heavy.
@@hernehill6282 I'd rather lift and and bike a little lol
@@54andBored Seriously, since I focused more on just enjoying myself I'm feeling more tuned in, riding more often, and socializing more. I think I'm actually faster and stronger too, ironically, lol.
@@hernehill6282 lolol well good. I need to be in a different location
As long as we are smiling
You make no sense
nobody gives 2 shits
Phooook yah lad! I rally anjoyed yer vadeeyo! Ya rally sparked the fiyer in me belly, mate! I need to gew out therrr and raid mee bake rate now!!!!
La cosa migliore è pedalare aecondo le propie capacità neuromuscolari .Si può allenare una cadenza leggermente più alta ma non i numeri che certi finti esperti di biomeccanica affermano .Ogni persona deve accettare i propi limiti .I proffesionisti sono un'altro mondo ,lo fanno per lavoro tutti i giorni .