How to Improve Your Pedalling Technique — Cadence, the Pedal Stroke and Drills
Pedalling looks simple — you push down, the bike moves. But efficient pedalling is more than that: spreading force evenly over the whole revolution, the right cadence and the ability to stay smooth when you are tired. It is a skill you can train.
Cadence — how many revolutions per minute?
The optimal cadence depends on the situation:
| Situation | Cadence |
|---|---|
| Z2 training (base) | 85–95 RPM |
| Z4–Z5 intervals | 90–100 RPM |
| Climbs | 70–85 RPM |
| Sprint | 100–120 RPM |
Too low a cadence (< 70) loads your knee joints. Too high (> 110) without practice leads to "bouncing" in the saddle and wasting energy on stabilisation.
The pedal stroke — not just down
Most of your power comes from the downstroke (12:00–5:00 on a clock face). But good pedalling is also about "unweighting" the leg in the back phase (6:00–12:00) — you do not generate much power there, but you stop braking the other leg.
Don't try to "pull up" — that is a myth. The point is to lightly unload the foot on the return phase, so the leg going down does not have to lift the other one.
Drills on the trainer
1. Single-leg pedalling
Unclip one foot and pedal with the other for 30 seconds. Then switch. It reveals unevenness in your pedal stroke — you will feel the "dead spots" where you lose smoothness. 3–4 sets per leg.
2. Spin-ups
Start at 80 RPM and add 5 RPM every 30 seconds until you start bouncing off the saddle. That is your current cadence limit. The goal: push that limit higher every few weeks.
3. Low cadence / high torque
Ride for 2–3 minutes at 55–65 RPM with power in Z3. It builds cycling-specific strength. Note: don't do this if you have knee problems.
4. Smoothness through cadence changes
Ride for 5 minutes in Z2, changing your cadence every minute: 80 → 90 → 100 → 90 → 80. Power stays constant, only the cadence changes. It teaches you to move smoothly between tempos.
How do you know you are improving?
- Less cadence drift — you hold a stable RPM without constantly thinking about it.
- Less bouncing in the saddle at high cadence — your hips stop rocking.
- Better economy — the same power at a lower heart rate. It is a sign that you are wasting less energy on unnecessary movement.
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