Reading time: 13 minutes Introduction: Why Pedalling Technique Matters Pedalling may seem as simple as pushing the pedals around, but how you pedal makes a world of difference. A picture-perfect pedal stroke is more than just stomping down on the pedals – it’s about applying force smoothly through the entire 360° rotation. By mastering your pedalling form, you’ll eliminate those dreaded “dead spots” where your legs slack off, meaning every bit of effort goes into moving you forward (or in our case, generating power!). The result? You ride faster and longer with less effort. Proper technique also reduces strain on your knees and hips, helping prevent injuries so you can keep cycling strong for years. In short, a smooth pedal stroke isn’t just fancy talk – it’s the key to cycling efficiently, whether you’re chasing a new personal best or just a more enjoyable ride. And if you’re riding RE:GEN bike at home, there’s an extra perk to pedalling efficiently: more clean energy in your Ohm battery! The smoother and more evenly you apply pressure on each pedal, the more watts you’ll crank out. Good technique pays off when you’re generating clean energy with every pedal stroke. Let’s dive into how to fine-tune your form so you can pedal like a pro and make the most of every session. Setting Up for Success Great pedalling starts with a proper bike setup. Take a few minutes to adjust your bike to fit you, just as you would a road bike. Seat height is crucial – set your saddle so that when one foot is at the bottom of the pedal stroke (6 o’clock position), your knee has a slight bend (about 25°). This slight knee bend allows full leg extension without over-stretching, preventing fatigue and injury. If your saddle is too low, you’ll feel compressed and might ache in the knees; too high and your hips will rock side-to-side (plus you’ll be straining to reach the pedals). Aim for that Goldilocks height that keeps your hips stable and legs comfortably extended. Don’t forget the handlebars: set the handlebar height and distance so you can reach them with a relaxed upper body. On the RE:GEN, adjust the handlebars and the seat until you have a slight forward lean, a comfortable grip, and a soft bend in the elbows. This positioning will help you engage your core and keep balance without putting strain on your back. A good bike fit might feel weirdly easy – you should be able to pedal with smoothness and control, not rocking or reaching awkwardly. Trust us, these few setup tweaks can instantly improve your pedalling form before you even think about your technique. Perfecting Your Pedal Stroke (No Spinning Squares!) Once your bike is set up, it’s time to focus on pedalling technique. The goal is a smooth, circular pedal stroke – no mashing squares or bunny-hopping in the saddle. Here are the key elements of proper form, broken down by each phase of the pedal revolution: Power Phase (Downstroke): This is the classic “push” part. As your foot comes over the top of the stroke (the 12 o’clock position), drop your heel slightly and drive down as if you’re trying to push the pedal forward over the top. This engages your glutes and quads for maximum power. Aim to have your foot roughly flat (heel level with or just below the toes) as you start pressing down). Avoid the common mistake of pointing your toes excessively on the downstroke – that can overwork your calves and leave power on the table. Bottom Transition: Instead of letting your foot just press and then disengage at the bottom, “scrape” through the bottom of the pedal stroke. Visualise wiping mud off the sole of your shoe as your foot passes through 5 to 6 o’clock. This means pulling back slightly with your hamstrings and keeping some pressure on the pedal as it moves back. Even if you’re not clipped in, this mental trick helps you maintain a fluid motion. You’ll start to feel the pedal stroke become one continuous circle rather than a stomp-step cycle. Upstroke (Recovery Phase): Here’s where many riders slack off – don’t! After scraping through the bottom, actively pull the pedal up on the back half of the stroke. If you use clip-in pedals or toe cages, you can lift with your hamstrings and hip flexors. Imagine bringing your knee up towards the handlebar in front of you. Keep your pedal stroke light as your foot returns upward; your opposite leg will be in its power phase, but the leg on the upstroke should still contribute by un-weighting and gently lifting. By engaging in the upstroke, you eliminate those “dead spots” and ensure both legs share the work throughout the cycle. Alignment and Core Stability: While pedalling, check your form: from the front, your legs should look like pistons moving straight up and down. Knees pointing forward (not wobbling outward), and hips steady (not rocking side to side). Engage your core muscles to stabilise your torso. If you notice your hips bouncing in the saddle at high cadence, add a touch more resistance or focus on tightening your abs and keeping your upper body still. A stable core creates a solid platform for your legs to push against, translating to a smoother, more efficient stroke. At first, coordinating all these cues – drop your heel, scrape through, lift up – might feel like rubbing your belly while patting your head... But with practice, pedalling in circles becomes second nature. Start at a moderate resistance and cadence where you can really feel each part of the stroke. Some cyclists find it helpful to practice one leg at a time: unclip one foot and let it rest (or if that’s not feasible on your bike, just focus mentally on one leg), and pedal with the other. This drill exposes any weak spots in your circle. After a few sessions concentrating on technique, you’ll notice your pedal stroke feels smoother and your power output more consistent. Common Pedalling Mistakes (And How to Fix Them) Even experienced home riders can slip into some bad habits. Let’s shine a light on a few common pedalling mistakes that might be sneaking into your indoor cycling sessions – and how to correct them: “Mash and Coast” Syndrome: This happens when you push hard on the downstroke, then basically coast through the rest of the circle. It leads to a jerky, inefficient style (often called “stomping” or pedalling squares). If you find your pedal pressure is all or nothing – a big surge then a dead spot – practice the scrape and pull technique we described. Focus on applying even force through the entire pedal circles. It might help to slightly increase your cadence and lighten the resistance until you can achieve a fluid motion, then gradually add resistance back in. The smoother and more evenly powered your stroke, the more efficient it is. Uneven Left/Right Power: Many riders unconsciously favour one leg. You might be pushing harder with your dominant leg, leading to an imbalance. Signs of this include one quads burning more than the other or your bike swaying subtly. Energym’s data feedback can help here – for instance, if you notice your power readings fluctuating oddly, it could be uneven pedalling. Consciously focus on pedalling evenly with both legs. A one-legged drill (as mentioned earlier) can reveal if one leg is doing extra work. Even better, the RE:GEN’s built-in power meter and app stats will show improvements as you even out your output between legs. Cadence Chaos: Spinning your legs insanely fast with little resistance might feel like you’re “doing something,” but if your butt is bouncing off the saddle, your cadence is too high for your current form. On the flip side, grinding at an ultra-low cadence (picture pushing a big gear at 40–50 RPM) can strain your knees and sap your energy quickly. Most coaches suggest aiming for a cadence around 85–95 RPM as a sweet spot for efficiency. At that cadence, you’re not muscling gears too hard nor flailing without resistance – you’re in a productive rhythm. Energym’s App displays instant power feedback that you can use to find that balance: you should see steady power output at your chosen cadence, not huge spikes or drop-offs. If you’re bouncing, add resistance or slow down; if you’re grinding and struggling to turn the pedals, ease up and spin a bit faster. Over time, working on pedalling smoothly at a higher cadence will train your muscles and cardiovascular system to be more efficient. Poor Posture and Upper-Body Tension: Believe it or not, what your upper body is doing can mess with your pedalling. White-knuckle death grip on the handlebars? Shoulders hunched up to your ears? These habits waste energy and throw off your balance. Relax your grip (you’re not wrestling the bike, you’re riding it) and drop your shoulders. Keep your chest open for easy breathing. Imagine you have a string pulling the top of your head up – this will help keep your back straight but not rigid. A relaxed upper body allows your legs to pedal more freely and efficiently. If you catch yourself rocking side to side or slouching, reset your form: engage core, look forward, and spin those legs smoothly. You’ll not only pedal better, but also prevent the neck and shoulder aches that sometimes plague indoor riders. Remember, even the pros have to revisit their technique. If you catch yourself in one of these mistakes, don’t sweat it – just re-focus on form. In fact, pedalling technique should be an ongoing focus in your training. It should feel natural and “have a nice flow” – if you feel like you’re stabbing into the pedals, something’s off and it’s time to adjust. The good news is that by simply being mindful of these common errors, you’re already on your way to fixing them. Training Tips to Improve Pedalling Efficiency Now that you know what not to do, let’s talk about proactively getting better. Improving pedalling efficiency is part technique practice and part fitness. Here are some handy training tips to level up your pedal game: Cadence Drills: Devote part of your workout to cadence-focused drills. For example, after warming up, do a set of 1-minute cadence accelerations: start at your comfortable 85 RPM, then gradually spin up to 100+ RPM over the minute while keeping your stroke smooth. Then recover and repeat. This teaches you to pedal quickly but smoothly, and over time raises your comfortable cadence ceiling. If you normally ride at 80 RPM, try doing portions of your ride at 90 RPM, focusing on form. You’ll recruit different muscle fibres and improve your economy at higher spin rates. The Energym bike’s feedback is useful here – watch your power output as you increase cadence. Ideally, you want to maintain or even increase power when you spin faster without bouncing. That’s a sign your efficiency is improving. Single-Leg Intervals: We mentioned this earlier, but it’s worth repeating as a structured exercise. During a low-intensity ride, unclip one foot (if you’re using cleats) and pedal with the other for 30 seconds to a minute. Really tune into the feeling of a full circular stroke. Then switch legs. (If you can’t unclip safely, just mentally focus on one leg at a time). This drill is surprisingly challenging, but it highlights any weak points. Over time, it strengthens your upstroke muscles and evens out your pedalling force. Just remember to clip back in before adding high resistance or standing up! Use Visual Feedback: Take advantage of tech tools – since you’re not shy about smart bikes, consider doing a session while watching your form in a mirror or even recording a short video of yourself pedalling. Check if your knee is tracking straight (not winging out), your ankles have a controlled flex (not toe-down all the time), and your hips stay level. Sometimes what we feel we’re doing versus what we’re actually doing can differ. A quick form check can reveal, say, that your heel isn’t dropping as much as you thought, or your knee is creeping out on the upstroke. Then you can correct it. Strength and Flexibility Off the Bike: Stronger legs and core will naturally lead to a better pedal stroke. Simple moves like squats, lunges, and planks help build the muscle stability you need for powerful, smooth pedalling. Likewise, flexibility in your hips and ankles allows you to pedal through the full range without tightness. Spend a few minutes stretching your quads, hamstrings, calves, and hip flexors after rides. A limber cyclist can achieve that nice toe-heel coordination through the stroke more easily. Think of it as oiling the hinges for a smoother spin. Consistency and Mindfulness: Like any skill, improving your pedalling technique takes consistent practice. The great thing about having a RE:GEN bike at home is you can dedicate a bit of each ride to focus on form. Maybe the first 5 minutes of your warm-up you pedal with exaggerated smoothness, or during a cool-down you do one-leg drills. Little habits like that, repeated regularly, will ingrain better technique over time. And when you start feeling fatigued in a workout, that’s a perfect moment to check in with your form – often when we get tired, form slips. Instead of letting your technique go out the window, consciously dial in a smoother stroke and engage your core. It’ll actually help you push through the fatigue more efficiently than flailing would. Every cyclist’s form can always improve, whether you’re a newbie or a seasoned rider. Embrace the process of continuous improvement – it’s like tinkering with a high-performance engine (except the engine is your own body!). With each ride, focus on one small aspect of technique, and soon you’ll find you’ve fine-tuned a lot. Better efficiency, less wasted energy, and more watts in the bank! How The RE:GEN Helps You Pedal Better One of the coolest parts of training with a RE:GEN bike is that you’ve got a built-in coach (and gaming system!) in your corner. Energym’s technology isn’t just about generating power; it’s also about providing data and feedback to help you improve. Here’s how you can leverage Energym’s tech features to sharpen your pedalling technique: Live Power Feedback: The RE:GEN’s Ohm battery has a 5-colour LED power meter that reflects your effort in real time. Essentially, it shows which power zone you’re in at a glance. Use this feedback to refine your output consistency. For example, pick a power zone target for a steady effort (say, keep the light glowing in the green zone) and practice maintaining it with a smooth pedal stroke. If you start pedalling in a herky-jerky way or mashing, you’ll likely see your power reading swing or drop. Steady, efficient pedalling will keep that light stable. It’s instant gratification for good form – kind of like a video game where you are the character keeping the bar in the green! The Energym App Analytics: Pair your bike with the Energym app to unlock a wealth of data. The app offers intuitive analytics and even syncs with health platforms (like Apple Health) to give you a full picture of your performance. After each ride, review your stats: look at your cadence average, power output, and even how these may have varied. Did your power drop whenever you upped your cadence? That’s a clue to work on pedalling smoother at higher RPM. The app essentially turns your pedal stroke into a quantifiable graph – perfect for a data-loving cyclist. You can track improvements over time, which is super motivating. Last month you averaged 80 RPM and 150 watts; this month you’re at 85 RPM and 160 watts with the same effort – that’s a concrete sign your technique and fitness are getting better. Fine-Tune Resistance Without Missing a Beat: One of the hidden gems on the RE:GEN is the handlebar-mounted resistance shifters - no leaning forward, no fiddling with knobs, no breaking your rhythm mid-effort. These digital shifters let you instantly adjust resistance with a light thumb press, keeping you locked into your posture while dialling in the challenge. That means you can smoothly shift up for a heavy power phase or ease off to work on high-cadence fluidity — without losing form. These digital shifters let you instantly adjust resistance with a light finger press, keeping you locked into your posture while dialling in the challenge. That means you can smoothly shift up for a heavy power phase or ease off to work on high-cadence fluidity — without losing form. Know Your Numbers: Use FTP to Pedal with Purpose: If you're serious about refining your pedal stroke, it helps to know what you're working with — and that starts with your FTP (Functional Threshold Power). The Energym app makes this easy with a built-in FTP ramp test. Why does this matter for technique? Because once you know your FTP, your power zones are personalised - which means you can train with intention, not guesswork. And here’s the key bit: different zones challenge different parts of your pedal stroke. Zone 2 (endurance) is great for practising smooth, efficient motion Zone 4 (threshold) shows you where form breaks down under pressure Higher zones test your ability to maintain coordination under fatigue With your FTP set, the LED Ohm meter becomes your instant visual coach - lighting up based on your own zones. You'll see when you're in the sweet spot for technique drills, or when you're pushing into messy-mash territory. Revisit your FTP every 6–8 weeks to stay in tune with your progress — both in power and in form. Virtual Worlds (Zwift Compatible): Sometimes the best motivation is a change of scenery – even a virtual one. Your Energym bike is fully compatible with popular cycling apps like Zwift. This means you can join thousands of others in online races or scenic virtual rides. Aside from being a blast, these virtual rides can improve your technique too. Zwift’s visual feedback (like a little on-screen indicator if you’re drafting, or if your cadence is too low during a workout segment) plus the motivation of chasing someone ahead of you can subconsciously make you pedal more efficiently. When you’re immersed in a virtual route, you tend to naturally find a good rhythm. It’s the difference between mindlessly spinning and engaged spinning. So don’t hesitate to mix some virtual adventures into your training – consider it both a workout and a sneaky form tune-up. In essence, Energym’s tech turns your home cycling into a smart training lab. You have feedback and guidance at your fingertips (literally on your tablet or phone) to refine your pedalling. Take advantage of it! If you’re a numbers person, geek out over the data. If you’re competitive, chase those app challenges. If you love gaming, dive into Zwift’s world. All these tools will keep you motivated and, importantly, consistent. And consistent practice, as we know, is the not-so-secret sauce to mastering any skill – pedalling technique included. Conclusion: Ride On (Smoothly and Efficiently!) Mastering your pedalling technique is a bit like mastering a dance – at first you’re thinking about every move, but eventually you just flow. By focusing on a smooth, efficient pedal stroke, you’ll get more out of every ride: more speed, more power, more endurance, and yes, even more stored energy in your Energym battery. The best part is that working on technique isn’t about suffering or doing extra workouts; it’s about making the workouts you already do feel easier and more effective. Who doesn’t want that? As a motivated home cyclist, you now have the knowledge to self-coach your form and the tech tools to back it up. So next time you hop on your Energym bike, take a moment during the warm-up to center yourself: relax your upper body, engage your core, and pedal some perfect circles. Mix in the drills and tips we covered – maybe a few one-legged strokes here, a cadence burst there – and watch those improvements stack up. Over weeks and months, you’ll notice you can hold higher cadences without bouncing, tackle heavier resistance with better form, and finish tough rides feeling strong instead of trashed. That’s the beauty of pedalling smarter, not just harder. Finally, remember to enjoy the ride. Indoor cycling isn’t just about the data and discipline; it should be fun and empowering. Feel that satisfying rhythm when you get in the zone, relish the endorphins, and give yourself credit for the progress you’re making. You’re not just spinning your wheels – you’re generating energy, improving your fitness, and honing a skill that will serve you well in every future ride. Now that’s a win-win-win. Sources Bicycling.com – Everything to Know About Pedaling to Maximize Your Cycling Power SHAD Bikes – How to Pedal Correctly TrainerRoad – Torque Effectiveness & Pedal Smoothness Zwift Insider – Review: Zwift's New “The Grade” FTP Test British Cycling – Making the Most of Your Indoor Trainer Les Mills – How to Perfect Your Cycling Classes