Pedal Stroke Breakdown
- 12 o’clock to 5 o’clock (Power Phase):
- Glutes (Gluteus Maximus): Provide powerful hip extension, especially crucial at the start of the downstroke.
- Quadriceps: Activate to extend the knee and drive the pedal down; this is the dominant phase for knee extension.
- Hamstrings and Calves: Assist as the stroke progresses through the bottom, the hamstrings support hip extension and begin leg flexion, while the calves stabilise the ankle and help transfer force through the bottom dead spot.
- Core, Back, and Shoulders: Stabilise the trunk and upper body, providing a counter force, especially when riding hard or out of the saddle.
- 6 o’clock to 12 o’clock (Recovery/Upstroke):
- Hamstrings: Pull the heel upward and flex the knee, becoming most active from about 8 o’clock to 10 o’clock.
- Hip Flexors (Iliopsoas, Rectus Femoris): Help lift and draw the pedal back to the top, crucial for a smooth circular pedal motion.
- Tibialis Anterior: Works to dorsiflex the ankle (pull toes up) from 6 to 8 o’clock, contributing to stabilising the ankle.
- Calves: The gastrocnemius and soleus are involved in both the power and recovery phases, stabilising the foot and smoothing the pedal stroke.
Stabilising and Supporting Muscles
- Core (Abdominals, Obliques): Maintain pelvic and spinal stability, especially with higher efforts or technical terrain.
- Back (Erector Spinae, Multifidi, Quadratus Lumborum): Support spine and torso, resisting rotation and lateral movement.
- Upper Body (Shoulders, Latissimus Dorsi, Trapezius): Anchor the hands and arms to the bars, assist in controlling upper body movement, and stabilise contralateral forces as the legs push and pull.
