Our Group Pedal Technique Workshop will help you become a more efficient rider enabling you to ride faster for longer.
WHY SHOULD I ANALYSE MY PEDAL TECHNIQUE?
With millions of pedal revolutions and countless miles on the bike, it’s paramount that you have your pedal technique dialled in. It sounds simple that you just turn the wheels and pedal when you are cycling. However, there is much more to pedalling and you could be losing power through an inefficient pedal technique.
Your pedal technique is a fundamental component of your cycling, and with improvements can lead to an increased power output and speed, improved bike handling ability, reduced chances of injury, and improved endurance.
This group workshop will analyse your pedal technique and bike position and our highly experienced Head performance Coach will:
i) suggest changes that will lead to improvements ii) provide demonstrations to enhance your learning iii) take you through a variety of drills to help build your muscle memory and ultimately make you a more efficient cyclist.
WHO IS THIS FOR?
Suitable for all levels of riders who are interested in analysing their pedal technique in order to improve their power, speed and stamina.
60 minute live coach led Pedal Technique Coaching sessions at the Njinga Lab.
- Increase your pedalling efficiency so you don't tire as quickly.
- Produce more power but with less physiological effort involved. Essentially gaining "free power" i.e. more watts.
- Identify any irregularities and injuries that may affect your efficiency.
- Improved FTP score through better power distribution.
I did a 60 minute pedal technique session with Njinga, and it's improved me more than anything else I can think of in years. The wattbike analysis quickly revealed that my technique was pretty poor, even though I cycle a lot. This was easily fixable and after some practising the better technique has become second nature.
In the week after going I improved my average power over 45 mins by about 10% and took 90 seconds off my lap time for Richmond park. Well worth a look if you're looking to improve.
COMMON PEDAL TECHNIQUES
There are a number of factors which can affect your pedal technique from injuries (past and present), to your bike fit, or your range of motion, all the way down to your cleats. But how do you analyse and improve it?
That's where our state of the art wattbikes comes in. Wattbikes are great to monitor your pedalling technique in real time and can help track your progress across the sessions, as we recommend key changes to improve and optimise your technique.
A common technique amongst newer riders or those riders that are unable to activate their key cycling muscles in the pedal revolution. This is often called the figure of 8. Here the cyclist loses pedal momentum when transitioning from right-leg to left-leg (point 1) and left-leg to right-leg (point 2). This rider is essentially using majority quadricep muscle activation and pushing down on the pedals only.
At this stage, "the peanut", there has been some improvements as the cyclist is able to maintain some pedal momentum between each leg revolution. However, there is still a noticeable loss of power due to a lack of predominantly hamstring activation.
This "sausage" like shape is what you should be aiming for which is consistent between each leg, utilising a good downward and upward pressure. Here the cyclist is utilising all their cycling muscles to optimise their pedalling motion and gain maximised power and efficiency.
GROUP PEDAL TECHNIQUE WORKSHOP
- 1 x 60 minute Group Pedal Technique Coaching Session - Monday 11th October 2021 at 19h30 GMT at the Njinga Lab
What can I say - a great session and further insight to the (not to coin a phrase) marginal gains I've been looking for for years.
I took the pedal technique tips onto the road on Sunday and was pleasantly surprised by the difference it made to my cadence consistency, climbing and more importantly the final chase to the coffee stop.
Essentially, even after more than 20 years of cycling there's still improvements and techniques to take on and learn.