SteveDave

Recently I've been riding on my indoor trainer a lot more than usual and I've noticed that my pedal stroke produces a certain sound on the trainer. To me the sound varies at the bottom of each stroke so it makes an almost metronome type sound. Shouldn't my pedal stroke be more fluid allowing for an almost constant tone that doesn't have a distinct beginning or end? Or am I just crazy? I would think that if the sound of trainer stayed monotone that would mean I was pedaling at the proper efficiency instead of pounding the pedals on the down stroke.

abstractform20

mystery noise while riding= 1,000,000 possibilities

mystery noise while riding on trainer= 1,500,000 possibilities

Tunnelrat81

If you really want to know you should get your hands on a set of rollers. You'll learn really quickly whether or not you have a need to improve your pedal stroke. You simply cannot do moderate to high cadence work on rollers with really poor pedaling technique.

Alternately, you can take your bike out to a nice smooth, slightly uphill road (4-5 %) and ride 30 second intervals alternating right foot only, then left foot only. On flat ground you can get away with some slop, but the more you pitch upwards, the more obvious your deficiencies (choppiness) will become. I have a short 3.5 mile commute home after work and will often alternate left/right legs only all the way home after a very short warm-up. It keeps my legs trained to move a certain way, and I feel like it benefits me while riding (normally) with both legs.

-Jeremy

mmmdonuts

It's normal to apply more power in the downstroke. Follow the arc to keep it smooth and try to not mash or push through the bottom. Listen to the sound a disc wheel makes during a TT.

Bob Ross

^^^This.

People can get so hung up on "pedalling in circles" that they try to overuse their smaller leg muscles while not taking advantage of the larger ones. You do want a smooth pedal stroke, but that's definitely not the same as having an even, consistent effort throughout the entire 360° rotation.

Tunnelrat81

I think the point is emphasized because it takes such specific and disciplined training in order to even get limited utilization from the smaller muscles. But don't be foolish enough to discount the value of incorporating those additional muscles into riding. I agree that it's normal to apply more power to the downstroke, but I think that a significant % of cyclists ONLY apply power on the downstroke, and probably pretty much all new cyclists.

-Jeremy

SteveDave

I try to, for lack of a better term, pull up with the same amount of force with my opposing leg when on the upstroke. Is that a good idea? It seems to make the overall power output/efficiency better.

I had done some reading and was really focused on sweeping my foot on the downstroke which had me straying from a consistent overall stroke.

Dunbar

I think it's normal on most trainers, this quote is from Steve Hogg's blog:

"...you need to use a trainer that has enough momentum to not cause a staccato pedal stroke at significant load simply because the trainer doesn’t have enough momentum to mimic on road feel. Wind trainers are basic, reaslistic in feel and ideal. There is the additional aural cue of the fan noise. Succinctly, whirr, whirr, whirr is bad while whhhiiiiiiirrrrr is good. The only magnetic trainers that are worthwhile either have large flywheels or plenty of computer power to smooth them out. Fluid trainers are okay but as a general rule need a flywheel mass of at least 3.5kg. More is better."

calamarichris

+1. I love my Kreitler Killer Headwind more than I love salt water taffy. (And I'm a man who enjoys his taffy.)



I have to respectfully disagree with Donuts and BobR though, based at least on my admittedly limited empirical observations. I've noticed during harder intervals when my form starts to get a little choppy, if I back off slightly (but not downshift) and focus instead on supple, fluid, 360 form, I'm able to generate more watts with noticeably less effort.
But I've been cheating a little. I've spent a little gym time on my lower back, butt, hip-adductors, tensor fascia latae, and hip-flexors in the gym. Makes a colossal difference IMO.

pallen

I found the problem

mmmdonuts

It's one thing to pull up for a short burst in speed and that works well. But our legs are not designed to sustain that for a long time. The muscles involved in pulling up are small so you will just tire them out. Focus on using the big muscles in a smooth way. Train yourself to apply force from the top through the bottom of the stroke in a direction perpendicular to the crankarm. It doesn't have to be exactly at TDC and BDC nor a perfect 90 deg to the crank. The idea is to use the quads, glutes, and hamstrings during the power stroke. In time you will develop a good balance between these muscles and it will become second nature.

ilovecycling

+1 A lot of cyclists don't understand how beneficial it is to strength train when not riding. Makes a HUGE difference.

SteveDave

Well if we could get ONE DAY without rain here and my 6 month old could fend for himself I'd be able to alleviate this problem.