Скачать или смотреть Improve Your Pedalling Efficiency

A good pedal stroke will help you to save energy and maximize your power on the bike. Cycling coach Andrew Randell says pedalling efficiently begins before you even get on your machine. Randell suggests doing exercises to strengthen your core and improve your flexibility. He also recommends a proper bike fit. These steps will ensure your body and bike position is optimal for your pedalling.

Randell says it's not necessary to pedal in a circle to be most efficient. He says research and data from power meters show that putting force into the down stroke, between two o'clock and five o'clock, is more efficient compared with the traditional circular pedal stroke. Randell says the two-to-five range also saves your hamstrings and calves from fatigue.