Torque Them Cranks: Part II
Simply perfecting the circular, “around-the-clock”, push-pull motion of the pedal stroke will add force to your pedal stroke. But paying attention to foot angle can also help you reap the benefit of bigger wattage.
To demonstrate the importance of proper foot angle, get down in squat position with the butt dropped as low to the ground as possible. Now jump. Mentally note how high you can jump. Then, switch to a 90 degree squat position, with thighs parallel to the ground. Jump again. You should go a little higher. Finally, bend the knees to slightly less than 90 degrees (so you are more extended) and jump again. This should be your highest jump.
The amount of torque the quadriceps muscle can produce in the knee joint is theoretically optimal at 90 degrees. But the actual muscle fibers are able to contract with greater force when are slightly lengthened, since more force can be produced over a shorter period of time. This is why you can jump higher (and produce more power) when the leg is slightly extended.
So how does this apply to cycling? If you are able to bend the knee slightly less as your leg comes up to the top of the pedal stroke, you will be in a position to apply more force in the downstroke. Your foot angle will be the key to making this possible. By “dropping” the heel at the top of the pedal stroke, you wil bend the knee less. Furthermore, as you begin to push down, slightly pointing the toe will elicit a contract from the calf muscle, adding even more force to your pedal stroke.
In conclusion, bring the heel up at the top of the pedal stroke, and point the toe slightly in the downward phase. The bonus to this type of foot action is that the pushing and pulling motions in Part I of this series will be easier to manage. That’s all for now! Triathlon season is quickly approaching, so be sure to check out the great deals on coaching packages. Nothing can beat having your entire daily and weekly schedule customized in detail by a triathlete coach. You simply log-in and check out the week’s workouts, designed based on your schedule and personal limitations – then go do ‘em!
Until next time, train smart,
Ben Greenfield