So many spin questions!
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MostlyWater wrote: »Your foot motion should be with a flat foot ideally.
This.
You also see rookies dipping their toes on the pedal stroke.
Go flat footed.
And... as mentioned above, pulling up on the pedal stroke isn't a concern. Your power comes from the downward stroke.0 -
Yes, the cleats should be at the ball of the foot.
Only on my track bike. Steve Hogg has the most complete discussion I have seen, https://www.stevehoggbikefitting.com/bikefit/2011/04/power-to-the-pedal-cleat-position/, and most (self help discussions on foot pain, e.g. bikeradar, British Cycling, etc, and from fitters I have encountered) advocate moving it back slightly. Unconsciously that how I ride with a platform peddle and consciously move my foot back (ball on the spindle) when pouring on the power (aka sprinting, as far as you can call it that on a cruiser).
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