Drop your heels!
#1
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Drop your heels!
This is something I struggle with. Not sure why but I have to actively think about dropping my heels throughout my pedal strokes. I usually don’t do it. I have a bike fit. My bike is comfortable to me. I just know that you’re supposed to drop your heels and recently a rider last Saturday told me that I should drop my heels while riding. Is there a way to train myself to change my pedal strokes so that it becomes natural?

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#4
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I had to learn to drop (well, keep it horizontal) to match the (now prhosthetic) left foot. It took a little lowering of the saddle and some practice to remember to flat-foot it more. I rarely need to remember doing it now.
But, really, if what you do is comfortable, I don't see any need to do things differently.
But, really, if what you do is comfortable, I don't see any need to do things differently.

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There are better things to concentrate on. This is much like red bikes being faster.
If you already have strong calf muscles, then I guess maybe you should see what they'll do for you. So compare your data.
Don't forget to lower your saddle while you are being a heel dropper and raise it when you go back to not being a heel dropper.
If you already have strong calf muscles, then I guess maybe you should see what they'll do for you. So compare your data.
Don't forget to lower your saddle while you are being a heel dropper and raise it when you go back to not being a heel dropper.

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#8
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But Eddy Merckx tended to drop his heels. Was Merckx riding in an "incorrect" stance?

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#9
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Mess with biomechanics you don't understand at your peril.

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#10
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I come from riding fixed gear so I think that’s why I don’t do it.

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I'm no roadie, but when I read this thread title, I thought about my experience with mountain biking. dropping your heels on bumpy, bouncy, momentum-killing is a great idea because it helps drive your body weight into the pedals as obstacles on the ground continually push back. If you're clipped in, this can save your calves a lot of strain. If you're riding flat pedals, it is essential to keeping your feet on the pedals and, therefore, your face out of the dirt.
On the road, I would think it would help lower your CoG. that's helpful in some situation. more importantly, it would save your calves from strain. there's probably a middle ground where it's useful in some situations, just like standing/ sitting, spinning mashing, and using different parts of your handlebar are the best depending on the situation.
On the road, I would think it would help lower your CoG. that's helpful in some situation. more importantly, it would save your calves from strain. there's probably a middle ground where it's useful in some situations, just like standing/ sitting, spinning mashing, and using different parts of your handlebar are the best depending on the situation.

#12
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I'm no roadie, but when I read this thread title, I thought about my experience with mountain biking. dropping your heels on bumpy, bouncy, momentum-killing is a great idea because it helps drive your body weight into the pedals as obstacles on the ground continually push back. If you're clipped in, this can save your calves a lot of strain. If you're riding flat pedals, it is essential to keeping your feet on the pedals and, therefore, your face out of the dirt.
On the road, I would think it would help lower your CoG. that's helpful in some situation. more importantly, it would save your calves from strain. there's probably a middle ground where it's useful in some situations, just like standing/ sitting, spinning mashing, and using different parts of your handlebar are the best depending on the situation.
On the road, I would think it would help lower your CoG. that's helpful in some situation. more importantly, it would save your calves from strain. there's probably a middle ground where it's useful in some situations, just like standing/ sitting, spinning mashing, and using different parts of your handlebar are the best depending on the situation.

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If you want to drop your heels, lower your saddle.
Not sure why you want to do that, though. Some people drop their heels, some people don't. Usually the people that do have lower saddle positions than the people that don't.
Not sure why you want to do that, though. Some people drop their heels, some people don't. Usually the people that do have lower saddle positions than the people that don't.

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This is something I struggle with. Not sure why but I have to actively think about dropping my heels throughout my pedal strokes. I usually don’t do it. I have a bike fit. My bike is comfortable to me. I just know that you’re supposed to drop your heels and recently a rider last Saturday told me that I should drop my heels while riding. Is there a way to train myself to change my pedal strokes so that it becomes natural?

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Used to be called "ankling"; long since debunked.

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Used to be called "ankling"; long since debunked.

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I've been riding a long time, and I have no idea what the OP is talking about.

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Used to be called "ankling"; long since debunked.
I don't think that's what the OP is asking about ,
but I actively thought about ankling BITD, & developed a good case of tendonitis.

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Have always ridden with my feet parallel to the ground on my road bike. Never knew there were any benefits to a heal-down attitude. Can someone point me to some hard research that shows an advantage? Thanks
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Heel drop is a byproduct of saddle height and set back. Sometimes it has it's advantages, sometimes it doesn't. OP, make sure the bike fits you (starting with saddle height/set back) and then pedal the way you do naturally. With time on task you'll develop "your" pedal stroke. The only part of the pedal stroke I've ever concentrated on was the bottom when both pedals (one at 12 o'clock and the other at 6) are out of battery. Sweeping the bottom pedal back with a slight heel drop (like you're scraping mud off the bottom of your shoe on a porch step) will put the pedal at 12 o'clock into battery more quickly and makes for a more consistent delivery of power. That kind of delivery minimizes surging and conserves energy.
One last thing; never underestimate the power of the mind when it comes to cycling. If you believe your fitness, technique or equipment makes you faster, it can. Don't doubt yourself, it will slow you down. The human body is an amazing machine, it knows how to adapt to just about anything.
One last thing; never underestimate the power of the mind when it comes to cycling. If you believe your fitness, technique or equipment makes you faster, it can. Don't doubt yourself, it will slow you down. The human body is an amazing machine, it knows how to adapt to just about anything.
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#23
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I agee that ankling serves no purpose, but pulling up on the backstroke, what some describe as wiping mud off your shoes, can be effective on a tough climb. My speed and cadence go up if I remember to do that when I'm pegged in my lowest gear.

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#24
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Heel drop is a byproduct of saddle height and set back. Sometimes it has it's advantages, sometimes it doesn't. OP, make sure the bike fits you (starting with saddle height/set back) and then pedal the way you do naturally. With time on task you'll develop "your" pedal stroke. The only part of the pedal stroke I've ever concentrated on was the bottom when both pedals (one at 12 o'clock and the other at 6) are out of battery. Sweeping the bottom pedal back with a slight heel drop (like you're scraping mud off the bottom of your shoe on a porch step) will put the pedal at 12 o'clock into battery more quickly and makes for a more consistent delivery of power. That kind of delivery minimizes surging and conserves energy.
I sometimes put my heel down going up hills when seated which helps. It's sort of like having another tool in your belt to climb hills. I also put my toes down when standing going up hill. Having different techniques when doing things helps me climb better and also gives me things to think about when the pain starts getting the best of me...
No right or wrong here. Try it out and if you like it keep doing it. If not then don't worry about what someone else says to do...

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