Toe down pedaling style with neutral, "quiet" ankle. Photo, Kevin Saunders
I even read on a forum that “toe down pedaling should be avoided”, stating that Lance Armstrong does it with good success, but it should be avoided anyway.
The anecdotal evidence of people pedaling heel down to gain power doesn’t make sense to me, even though I was a proponent of it for years, thinking that by dropping the heel at the top of the pedal stroke that the leg would be straighter and thus more efficient through the pedal stroke. My observations with a power meter equipped setup bike disprove this as an unstable ankle is a power sponge, absorbing the energy right before it gets transferred to the pedals.
I am very interested in hearing your perspective on the merits of heel down pedaling. It doesn’t work for me any better than hyper toe down pedaling, which can fry your Achilles tendon. So the question is, Why do you pedal heel down, if you do?
Thanks so much for reading and I always appreciate comments.
{ 8 comments… read them below or add one }
I had an Enlarged View of your Picture on Flicker to see what you meant by Toe down. I watched a Video some time ago by Carlton Reid the British Rider on Flicker advising Cyclists about using the Toe down Method or Rather using the Spot Halfway between the Toe and Heel.
He advised that you should not use the Heel as it was not Efficient but rather use the Aforesaid Method of about 2 1/2 inches from the Heel for better Efficiency.
As I normally use the Heel because it is more Comfortable for me I was intrigued so I tried it out. I just could not get used to it and found myself slipping back to using the Heel. I am not a Proffesional Rider nor do I ride Road Bikes, I just like mostly Utility City Cycling and occasional Touring,but I am always trying to improve my Efficiency while Cycling. Especially on those Long Haul Trips, to go further without feeling Strain on the Joints and to go at a Decent Speed to arrive at my Destinations as comfortable as possible.
So I will try anything out to try and improve my style of Riding.
Dublin Ireland.
My position on the issue is that the ankle should maintain nearly the same angle throughout the pedal stroke. By reducing ankle flexion there should be a more consistent application of force on the pedals. It is my guess that ankle flexion results in pedal axle rotation while moving through the pedal stroke. This results in a loss of power.
Hi . I Enlarged the Picture on the Flicker Site to get an Idea of what you were Talking about. I saw a Video of Carlton Reid recently the British Rider on the Flicker Site on what is the Correct way to Cycle According to him, what is most Efficient and less Tiring. He said not to Cycle with the Heel but about two and a Half Inches from the Heel is best.
So I tried it out myself. I normally through force of Habit Cycle with the Heel it is more Comfortable for me to do so. However no matter how hard I tried I always felt myself Cycling with the Heel. I would start off Cycling closer to the Toe and then eventually Sliding back to the Heel.
I am not a Professional Rider just mostly Utility Riding around the City of Dublin and County and occasionaly on Long Forays out into the Countryside and sometimes Touring. But I am always looking for ways to improve my Riding Style so I dont get Tired Riding for Hours on End. I do not own a Road Bike or Racer but I have several Bikes, one is an Azor Dutch Bike, A brompton Folding Bike, and a Touring Bike for those Long Rides. I am to Old for Competitive Racing anyway at 57.
Dublin Ireland
Sorry I meant U Tube not Flicker,The Carlton Reid Video.
I agree with you completely. A quiet ankle with the strongest angle for that individual is the ticket!
I have spent countless hours doing motion analysis on professional and elite cyclists and triathletes. Almost NONE use a dropped heel. Almost ALL toe down significantly, >20 degrees at bdc. This is one of those “old saws” that should be permanently laid to rest like KOPS. I frequently get fit clients that force themselves to keep the heel low, and it totally screws up their pedal stroke.
I never new that I rode toe down or even what that meant until I just got fitted for my new bike……..I can tell you this though, I’ve been riding this way for years with no pain or problems and I’m riding faster than 99% of the riders out there…….good luck
Hi John, Thanks for the comment. Lance and Eddy Merckx did a fairly good job riding toe down as well. You are in good company!