It has been observed that accomplished cyclists generally have a very smooth pedalling technique whereas the action of less proficient cyclists may be jerky and uncoordinated.

Many cyclists pedal with either their heel up (toeing) or the heel dropped, this can affect the smoothness of the pedal stroke and the amount of power generated through the pedal stroke. It is regarded that the most efficient pedal stroke resembles a motion described as scraping mud off the bottoms of your shoes when at the bottom of the pedal stroke. To execute this, when the pedal reaches the 3 o'clock position, pull back your foot with a swiping motion as if you are scraping mud off the bottom of your shoe. You will notice an immediate boost in power, especially on hills.

An excellent way to become a better pedaler is to practice your pedalling technique. This can be done in many ways; here are a few.

Do The Pull-And-Push
Each time a pedal reaches 3 o'clock, pull straight back (parallel to the ground) with the front foot and simultaneously push straight forward with the trailing foot. This action feels funny at first but if you work at it a bit, you'll find that it helps a lot, especially on hills. After a while you'll pedal smoother than ever because you're able to apply power through more of the stroke. This happens because the natural up-and-down pedal action is complemented by the new fore-and-aft motion.

Single Leg Rotations
There are other drills for improving pedalling. A fantastic one is doing single-leg workouts on an indoor trainer. Normally, when you pedal with both legs, the leg that pulls the foot through the bottom of the stroke and back up to the top of the 360 degree "cycle" is under used (as the other leg, when pushing the crank through the downstroke has significantly more power and thus allows a bit of slacking).

Learning to pedal a complete, 360-degree circle with both legs working together will make you a better rider. Practicing with one-legged drills will embed this idea into your pedalling style.

Here's how: Warm up for a while with the bike in an easy-to-spin gear. When you're feeling warm and loose, pull one foot out of the pedal and rest it on the trainer or on a stool next to the bike. Then, pedal for thirty seconds to a minute trying to be as efficient as possible with your one foot. Pedal easily with both legs for one minute. Then, repeat the drill with the other leg.

You never realised how little you were pulling, did you? Almost immediately it becomes easier to pedal smoothly during normal pedalling, because you are essentially teaching each leg to pedal in perfect circles. Practice the single-leg drill two to three times a week and you'll soon have a silky smooth spin and more pedalling power when you hit the road and trail.

Cadence
Another great technique can be performed on the road and on a trainer. A bike computer with cadence helps with this drill but if you don't have one, just count how many complete revolutions you make with one foot in ten seconds, and then multiply by six to get your RPM (revolutions per minute). Put your bike in a low gear and take your cadence up to 120 RPM (or a 20 count for 10 seconds) and hold for 30 to 45 seconds.

Try hard not to bounce and concentrate on staying smooth and supple. Give yourself a few minutes rest and repeat between four and six times during your ride. Keep in mind this a technique drill and not an interval, so be sure to gear down enough that you aren't straining to hold your target cadence. Doing one or two reps is a great way to complete a warm up as well (you can also do this drill on a downhill trying to spin as fast as possible without bouncing).

Alternately

• Use a down hill to practice. Spin in a small gear on a slight descent, then gradually increase your cadence until your pelvis begins bouncing on the saddle. Back off about 5 rpm so (the bouncing stops). Hold that cadence and concentrate on a smooth pedal stroke for one minute. Cruise back up the hill and do it again. Relaxation is the key to pedalling at a high cadence without bouncing. Keep your elbows, shoulders and hips loose.
• Use a tailwind - shift into a moderate gear and gradually increase your cadence until you're at 100-110 rpm. Hold it there for 30 seconds, then gradually ease back to 80 rpm. Repeat several times.

Summary
It is generally believed that a smooth pedalling action is indicative of energy efficiency. The other key to developing a good pedalling technique is to use the appropriate gear to produce an ideal cadence for the road gradient and the wind direction.

Analysing and practicing your pedalling technique and cadence will add an extra dimension in your training, which could lead to improved results. Perfecting those little circles could ultimately be your circle of victory.

Some content for this article was sourced from: http://www.cptips.com/tech.htm