During my rides I've recently taken note of the form that I see other riders using. I have seen excellent examples of both good and bad technique, my efforts likely falling into both categories.
I'm most curious about the angle of the foot during both up/down motions and how it relates to energy transfer.
Is it best to maintian a "flat-foot" or is pointing the toes downward somehow better/more efficient, etc.?
Can anyone elaborate or provide any info ?
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I was told when purchasing my bike that I should have a flat foot when I get to the bottom of my stroke and then pull up like I'm wiping stuff off my cleat (I use Speedplays, so this may not be the same for everyone), so on my upstroke my toe is pointed down a little.

Edit: I'm comfortable when I ride, but I don't race, so I might not be the most knowledgeable on this topic, just thought I'd share my experience.

a flat foot is good. I seem to feel more comfortable when my foot is flat. when your toes are pointed down you are isolating the muscles in your calf.

I was told that you should have a "flat" foot at the bottom and act as if you are scraping something off the bottom of your shoe.

When I first started, I would point my toes down during the entire pedal stroke. I cant tell any difference as far as power transfer, but, I do notice that my toes do not get as numb as quickly as they did before.

I asked almost the same question earlier in the day but didn't ask it as well. I was riding with a friend that told me my foot was too flat at the bottom of the pedal stroke and that it makes it harder to get a good pull. He suggested that I needed to raise my saddle.

I was always instructed that the distance from seat-to-pedal was supposed to be slightly longer than the distance to the 90° "flat-foot" measurement so that the upstroke "automatically" pointed your toes downward; thus facilitating the proper pull-function & activating the proper muscle groups for the opposing strokes...

So these descsriptions sound pretty close to how it should be done.
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Check this link if it helps https://www.bicycling.com/training-nu...t-pedal-stroke

Some pros point down some have heel down and some are flat, the "correct" answer is "whatever works for you"

+1 Look through photo's of the pro peloton.. they are all over the place. If you pedal and it doesn't cause pain, you're most likely good.

i like dropping the ankle on the downstroke when climbing.