Most cyclists focus obsessively on power metrics, but there's a fundamental skill that's been lost: efficient pedaling. In this episode, Anthony and Sarah break down why smooth, round pedal strokes matter far more than raw wattage, reveal how poor pedaling technique actually wastes glycogen faster, and share practical drills to fix your pedal stroke before race season kicks off.
Key Takeaways
- Inefficient pedaling (quad-dominant mashing) spikes heart rate and burns through glycogen 30% faster — it's not just less efficient, it's scientifically proven to be energy-draining.
- Smooth, round pedaling at 80-100 RPM using both push and pull phases is the goal; start by visualizing scraping dirt off the bottom of the pedal stroke to engage the full pedal circle.
- Improving pedaling efficiency requires deliberate practice (Type 1 thinking) that eventually becomes automatic (Type 2), similar to learning to drive — it'll feel awkward at first but compounds over time.
- Ask a trusted riding partner to film your pedal stroke; self-awareness of your mashing habit is the critical first step to change.
- Increasing cadence naturally improves pedaling efficiency and reduces wasteful hip sway and shoulder movement caused by heavy downstrokes.
- Mental toughness in racing comes from breaking efforts into smaller segments (e.g., just the next kilometre), controlled breathing, mantras, and trusting your training — not from ignoring legitimate fatigue signals.
Expert Quotes
"People have stopped focusing on pedaling. It seems like a lost art. We used to spend winter time trying to improve your pedaling efficiency. Since the power meter came in, I've really noticed the decline — everyone is focused on power as a metric and very few people talk in abstract terms about what a nice pedler looks like."
"Between stimulus and action there's space. So between the close pass and you deciding to confront, there's a space, and in that space you get to decide what happens. When you choose to engage, you have to accept the consequences for all potential outcomes of you engaging."
"If you optimize for health, you're likely going to be quite lean anyway — but not to the detriment of your health. High performance isn't always healthy."