My fitter showed me an empirical experiment that anyone can perform & confirm on their own. At first it seems like a cute parlor trick, but anyone with a Physics 101 understanding of simple machines (i.e., levers) can probably explain why it works...and why it works for all riders.

- With the pedal at 12 o'clock and your foot toe-down, relax and let your leg fall wherever it will. Which direction does it go? That's right, it goes backwards. So if you're pedalling toe-down as your leg comes over the top, you're fighting the natural inclination of that multi-lever system we call "your leg" to move in the opposite direction that you're trying to push it. Wasted energy.

- Now try it again, this time with the pedal at 12 o'clock and your foot level; relax and let your leg fall wherever it will. Which direction does it go? That's right, it goes forwards. No wasted energy.