Cycling on a Road Bike

Cycling on a road bike requires a precise technique to be efficient and reduce energy expenditure. It is important to know the round pedal stroke, a technique that allows you to save energy and improve the efficiency of the pedal stroke.

To correctly perform a round pedal stroke, it is necessary that the position of the hip, knee and ankle are aligned throughout the rotary movement of the pedal stroke. This is the essential condition for producing a correct, round pedal stroke without energy dispersion.

During pedaling, the power phase goes from 12 o’clock (the highest point) to 5 o’clock and represents the range of greatest muscular activity. When you start to descend towards 5 o’clock, during the push on the pedal, you must bring the heel downwards so that the line of the foot is parallel to the ground. This position is optimal for expressing maximum power.

Furthermore, it is important to keep the pelvis fixed and stable during pedaling, avoiding oscillatory movements. This helps prevent knee pain and inflammation, typical of cyclists who keep their knees slightly apart while pedaling.

To improve your pedaling technique, you can use specific exercises such as Behind the Engine training, which consists of riding long distances in the slipstream of a car or motorbike with a high gear. This exercise allows you to improve your technical gestures at high pedaling frequencies, improving energy expenditure.

The pedaling cadence varies from 120 to 140-150 rpm depending on the cyclist’s level of preparation. To make rapid progress on a racing bike, you need to train regularly, trying to ride a certain distance every week.

To start pedaling on a racing bike in the best conditions, it is important to have a bike that is suitable for your size and to correctly adjust the saddle position, tilt and handlebar stem.

Racing bike: It has special features such as curved handlebars to improve aerodynamics, thin tires and automatic pedals to accommodate road bike shoes.

Clothing: It is essential to wear a complete cycling outfit, including a breathable mesh jersey, comfortable shorts, a thermal jacket for the winter, gloves with gel pads and a road bike helmet.

Training regularly and following these techniques can significantly improve your performance on a road bike.