How to improve your pedalling technique

When using clipless pedals, try not to pull up on the pedal stroke. Relax and let the other leg do the effort, allowing your foot to naturally return to the top of the pedal stroke without pulling it.

It’s all about embracing the natural cycle of a pedal stroke and you should focus on pushing power through the pedals.

A good workman never blames his tools. However, in this instance, the bike could be the problem. A bike that doesn’t fit you correctly can have a big impact on your pedalling technique. Here are a couple of things to check:

• Saddle height - as a guide, you should be able to pedal with your heels on the pedals without rocking in the saddle.
• Handlebar height - your body should be about 45 degrees to the ground, and your arms should be about the same.

For a more detailed guide to getting comfortable on your bike, have a look at our steps to achieve a perfect bike fit at home.

How often do you stretch? For most riders, the answer is ‘not enough’.

Five to ten minutes of stretching every other day can make a huge difference, improving your flexibility which leads to that all-important improved pedalling technique. If you’re new to stretching, check out this video for some help.

It's often overlooked, but cleat position is important. Once again, it’s something a bike fit can help with, but it's also something you can set up yourself at home.

If you're unsure how to set your cleats, have a look at our guide for setting your cleat position right.

If possible, invest in high-quality cycling shorts. They’ll go a long way to improving comfort on the bike and will help to prevent saddle sores. Trust us, your rear end will appreciate it!

As an added bonus, a good set of shorts will benefit your pedalling technique too as you won’t need to shuffle around in the saddle as much as you desperately search for a comfortable position.

Read more: Why you should invest in cycling bib shorts

Poor pedalling technique can’t always be blamed on equipment or set-up. Sometimes it is just down to a rider’s poor technique. The good news is that it’s something that can easily be improved with a little effort.

Try this simple cadence drill the next time you're out on a ride:

• 2 minutes @ 120rpm
• 2 minutes @ 50rpm
• 2 minutes @ 120rpm
• 2 minutes @ 50rpm
• 2 minutes @ 120rpm

This is a great way of activating and engaging those muscles that you use when you're pedalling and will improve efficiency during hard, intense efforts. Try the drill on a recovery day or when you're too tired to do a long, intense ride. During everyday riding, try to find a cadence that works well for you, anywhere between 75 and 105 revolutions per minute.

Many cyclists neglect core strength. Let’s be honest, as a group of people, cyclists aren’t exactly known for their planking ability. That being said, core strength can lead to big improvements on a bike.

For a start, it’s important when you’re riding to keep a strong upper body, which will result in an efficient and smooth pedalling style. Core strength will also prevent any unnecessary rocking of your upper body, a big waste of energy that can hamper your pedalling style.

Try to work on your core strength a few times a week when you're not on the bike. We’ve got a great video explaining various core exercises here.

Being smooth is key – don't chop at the pedals or 'pedal squares'. Aim for a fluid, round pedalling motion. It’s more of a challenge at the end of a long ride, but try to relax and keep that smooth rhythmic style. Like everything, practice and time will help with this.