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Pedaling Analysis Guide
A step-by-step guide to analyze and improve your pedaling technique at home without professional tools.
Before You Begin
Set your bike up on an indoor trainer or stand and wear your cycling shoes with properly adjusted cleats. Refer to our Cleat Adjustment guide if needed.
Step 1: Record & Upload Your Video
Position your smartphone to the side (90° to the bike) and, if possible, from behind. Record a 1-2 minute ride at your typical cadence (e.g., 80-100 rpm) in your normal riding position.
MP4 or MOV. Max 100MB.
Use your phone's slow-motion mode or analyze the footage frame-by-frame for a closer look.
Step 2: Key Observation Points
- Knee Movement: Does your knee track evenly over the pedal, or does it wander inwards or outwards?
- Foot Angle: Is your foot angle stable, without excessive 'heel wobble'?
- Circular Motion: Are you actively pulling up through the top of the stroke (12 o'clock), or do you 'stumble' over it? Are you pushing smoothly through the bottom (6 o'clock)?
Step 3: Identifying Common Inefficiencies
Use the table below to diagnose common issues.
| Symptom | Possible Cause | Solution |
|---|---|---|
| Knee Drifting In/Out | Incorrect cleat position, hip instability | Check cleat alignment, perform core strengthening exercises. |
| Ankling' (Heel Drops Sharply) | Stiff ankles, poor technique | Practice technique drills, focus on consistent ankle angle. |
| Stuttering at Top-Dead-Center | Uneven pull/push phase | Practice single-leg drills to train a 'rounder' pedal stroke. |
| Rocking Upper Body | Saddle too high or too low | Check saddle height, improve core stability. |
Step 4: Drills for Improvement
- Single-Leg Pedaling (on a trainer): Ride for 30-60 seconds with only one leg clipped in, then switch. This targets a round pedal stroke and overcoming dead spots.
- Isolated Drivetrain Focus: Consciously focus on 'pulling over 12 o'clock' and 'pushing through 6 o'clock'. Ride slowly (60-70 rpm) to feel the flow of movement.
- Cadence Intervals: Perform short intervals at a high cadence (100-110 rpm). The goal is to maintain clean technique at high speed.
Step 5: Regular Check-ups
Repeat your video analysis after making adjustments (e.g., to cleats or saddle) or after a few weeks of practice. Keep notes on your observations and progress.
Functional Summary
INPUT: Video analysis of your pedal stroke and observed issues.
PROCESS: Evaluate knee, foot, and leg movement; identify inefficiencies; select appropriate drills.
OUTPUT: Specific exercises for improvement and recommendations for position and power transfer.