Cycling: The Mechanics of Pushing, Pulling, and Optimizing Your Pedal Stroke

Do you push or pull when cycling?

Cycling involves a dynamic, multi-phase pedal stroke that incorporates both pushing and pulling actions, making it a comprehensive lower-body exercise that maximizes power and efficiency.

The Mechanics of Pedaling: A Full-Cycle Approach

Understanding the pedal stroke is fundamental to efficient and powerful cycling. It's not simply a matter of pushing down; rather, it's a continuous, circular motion that engages various muscle groups throughout its 360-degree rotation. For optimal performance, cyclists aim for a smooth, "ankling" motion that blends distinct push and pull phases seamlessly.

The "Push" Phase: Powering Down (The Downstroke)

This is often the most intuitive and emphasized part of the pedal stroke, occurring roughly from the 12 o'clock to 6 o'clock position. It's where the majority of propulsive force is generated.

• Muscles Engaged:

  • Quadriceps (Vastus Lateralis, Medialis, Intermedius, Rectus Femoris): These large thigh muscles are the primary drivers, extending the knee to push the pedal down.
  • Gluteus Maximus: Working in conjunction with the quadriceps, the glutes powerfully extend the hip, contributing significantly to the downward force.
  • Calves (Gastrocnemius, Soleus): While primarily involved in plantarflexion, they assist in stabilizing the foot and can contribute to the final push at the bottom of the stroke.

• Biomechanics: The ankle typically moves from a dorsiflexed (toes up) to a plantarflexed (toes down) position as the leg extends, maximizing leverage through the ball of the foot.

The "Pull" Phase: Optimizing the Upstroke (The Recovery)

Often overlooked, the upstroke, occurring from roughly the 6 o'clock to 12 o'clock position, is crucial for efficiency, power, and balanced muscle development, especially when using clipless pedals. This phase helps unweight the returning leg and can actively contribute to power.

• Muscles Engaged:

  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): These muscles flex the knee, actively pulling the pedal upwards and backward from the bottom of the stroke.
  • Hip Flexors (Iliopsoas, Rectus Femoris): Primarily responsible for lifting the thigh towards the torso, they pull the pedal upwards towards the top of the stroke.
  • Tibialis Anterior: This muscle dorsiflexes the ankle, assisting in clearing the foot over the top of the pedal stroke and preparing for the next downstroke.

• Biomechanics: The foot transitions from a plantarflexed position at the bottom to a more dorsiflexed position as it pulls through and lifts, often described as "scraping mud off your shoe."

The Transition Zones: Crucial for Smoothness

The points at the very top (12 o'clock, Top Dead Center - TDC) and very bottom (6 o'clock, Bottom Dead Center - BDC) of the pedal stroke are critical transition zones. Efficient pedaling requires a smooth, continuous application of force through these points, avoiding "dead spots."

• At TDC: The hip flexors and tibialis anterior initiate the pull, preparing the leg for the powerful downstroke.
• At BDC: The hamstrings begin to pull back and up, while the calves and quadriceps complete the push, ensuring a seamless transition into the recovery phase.

The Role of Clipless Pedals and Cycling Shoes

Clipless pedals (which "clip" your shoe into the pedal) are game-changers for enabling a true pull phase. By physically connecting the foot to the pedal, they allow for active force application throughout the entire 360-degree rotation.

• Enhanced Efficiency: The ability to pull up and back reduces the "dead weight" of the returning leg, making the overall motion more efficient.
• Increased Power Output: Engaging the hamstrings and hip flexors on the upstroke adds to the total power generated, especially during climbs or sprints.
• Balanced Muscle Development: Promoting the use of both the push and pull muscles helps prevent muscular imbalances and can reduce the risk of overuse injuries.

Why a Holistic Pedal Stroke Matters

Focusing on both the push and pull phases, along with smooth transitions, offers several significant advantages:

• Improved Cycling Economy: A smoother, more integrated pedal stroke minimizes wasted energy and maximizes the power transferred to the drivetrain.
• Increased Endurance: By distributing the workload across more muscle groups, individual muscles fatigue less quickly, allowing for longer rides.
• Higher Power Output: Engaging a broader range of muscles throughout the entire stroke can lead to greater peak and sustained power.
• Injury Prevention: Balanced muscle development helps prevent imbalances that can lead to common cycling injuries, such as patellofemoral pain or IT band syndrome.

Practical Tips for Improving Your Pedal Stroke

• Single-Leg Pedaling Drills: On a stationary trainer, unclip one foot and focus on pedaling smoothly with the other leg through the entire rotation, emphasizing the pull and transition.
• High Cadence Drills: Practice spinning at a higher RPM (revolutions per minute) with less resistance. This encourages a smoother, more circular motion rather than just mashing the pedals.
• Visualize "Scraping Mud": Imagine you have mud on the bottom of your shoe and you need to scrape it off as your foot moves through the bottom of the pedal stroke. This cue helps activate the hamstrings and hip flexors.
• Focus on "Pulling Through": As your foot approaches the top of the stroke, think about actively pulling it upwards and forwards.
• Professional Bike Fit: A proper bike fit ensures that your body is optimally positioned to execute an efficient and powerful pedal stroke, reducing strain and maximizing comfort.

Common Misconceptions

A common misconception is that cycling is solely a "pushing" sport, relying almost exclusively on the quadriceps. While the quads are indeed powerful, neglecting the pulling phase leaves significant untapped potential in terms of efficiency, power, and muscular balance. Another error is to think of the upstroke as passive; with clipless pedals, it should be an active, contributing phase.

Conclusion

To answer the question definitively: you do both push and pull when cycling. The most effective and efficient cyclists master the art of integrating both actions into a fluid, continuous, 360-degree pedal stroke. By understanding the biomechanics and actively engaging muscles through all phases, you can unlock greater power, endurance, and comfort on the bike, transforming your cycling experience.