Bob Loblaw

Not that extreme. Rodrigaj posted a good link:

http://www.bikesplit.com/bsa4.htm

Look at the second picture. For most cyclists, you cannot achieve that type of stroke without conscious effort to keep your heel down. Stages 2 + 3 will typically land your heel in a much higher position if you're not trying to do this. It seems that pedaling through your toes and using mostly your calf muscles happens instinctively. Some may pedal as the picture shows naturally, I do not.

I'd suggest having a friend watch you pedal after a 5-10 min warm up. Alternatively, if you have a trainer or stationary bike, you could video tape yourself.

Of course, keep in mind that this is all 'fine-tuning' and optimization. I'm also an advocate of the 'just ride it' policy where applicable...