In cycling technique we are working on;
a) relaxing as much as necessary in cycling,
b) sequencing our pedal stroke from;
- hip to
- knee
- ankle then
- foot
c) being aware of our pedal stroke thinking of it in quadrants (where vertical top is 0º and vertical bottom is 180º);
Front quadrant (45-135º): main force on pedal axle is pushing down. Knee to ankle-foot is stable and strong, force generation primarily from hip then knee joints.
Bottom quadrant (135-225º): main force on pedal axle is pulling back. Ankle more relaxed, and heel drops slightly to same height as pedal axle at bottom of stroke.
Back quadrant (225-315º): main force on pedal axle is up or neutral (no forces). Very skilled riders can apply an upward pull on the pedal axle as this lift the heel up, less skilled riders should focus on relaxing the quads and hamstrings to allow this motion without resisting the down -stroke on the opposite side.
Top quadrant (315-45º): main force on pedal axle is pushing forward. Heel continues to rise up as the foot pushes forward into a stable position for the down-stroke
