Cyclists ; Why must I keep my foot flat as I peddle? I tend to point my toe down at times.

I tend to ride toes down. At 47, I compete very well with the younger guys.

I spin three times a week and have done so for years. Definitely ask! Most likely other students will want to hear the answer too.

I'm assuming it's for power but find out for sure.

Honestly, it's more of a preference than anything. The average Joe/Jane out there riding tends to dip their toes slightly on the down stroke...I'm fairly neutral, but my toes do dip a bit...then you have true "toe dippers" who substantially point their toes into the down stroke...then you have "heel droppers" who dig their heels down during the down stroke and their toes dip during the up stroke...this is actually an old technique called "ankling" which is highly efficient, but can be hell on the tendons in your ankle and your Achilles.

It seems to me that various pedaling strokes come in and out of favor with purists, but in my estimation their really isn't a right or wrong and things come down more to what is natural.

ccrdragon wrote: »

keeping your foot flat on the stroke drives the most power thru the pedal/crank (it's physics that I won't explain here).

So toe-down is less efficient.. which gives a harder workout.. and burns more calories. Seems like a good thing in a class.

efficiency as mentioned
I guess if you sit too far back (which the instructor should pick you up on!) you might be slightly overextending your ankle joint every time you push down

helocat wrote: »

In my spin classes the instructor is saying to not point your toe down and keep your foot flat though the pedal stroke. However I tend to point my toe a bit. Is this to keep more power going into the stoke?

Power, as identified, and muscular effect. It helps to maintain power balance in the muscle pairs that you're working.

From the article I cited, which obviously no one read......(sniff)

"As cyclists, there’s no shortage of advice and cues from club-mates of how best to improve and on any one ride you may see a variety of pedalling styles. Typically speaking, there are three main pedalling techniques: neutral, toe-down and heel-down, and while they’re a matter of individual style, Spragg says there’s one key thing you should avoid.

“No actively pulling on upstroke,” he says. “I hear a lot from clients about pulling as the foot recovers around, but in fact you should only be getting your foot out of the way of the pedal so that you negate negative torque (i.e. pushing against your own stroke with the other leg).”"

helocat wrote: »

In my spin classes the instructor is saying to not point your toe down and keep your foot flat though the pedal stroke. However I tend to point my toe a bit. Is this to keep more power going into the stoke?

Tell your spin instructor that some of the best Tour de France riders have been "toe down". Such as 5 time winner Jacques Antquetil, 7 time winner Lance Armstrong (even though his wins were yanked for doping), Iban Mayo, and many others over the years. It's all preference. Toe up, toe down, foot flat. It all works and there are a lot of other factors that lead to one's personal preference regarding fit and function.

http://www.bicycling.com/training/fitness/perfect-pedal-stroke

https://www.stevehoggbikefitting.com/bikefit/2011/05/pedalling-technique-what-is-best/

https://www.outsideonline.com/1812476/top-11-cycling-technique-tips

Leadfoot_Lewis wrote: »

ccrdragon wrote: »

for the purists that ride, keeping your foot flat on the stroke drives the most power thru the pedal/crank (it's physics that I won't explain here). for something like a spin class, I don't see it as making a big difference one way or the other.

^This. I am a Spinning instructor and I tell students to pedal with a flat foot for this reason. Also, as an instructor you may see one or two people with toes down through the entire pedal stroke (which is incorrect, I'll get into that more in a second). So, instead of calling that person/s out, I'll tell the entire class to pedal with a flat foot, which is more effective and powerful for most people in your average Spinning class.

Toe down from 6 oclock to 12 oclock of the pedal stroke is fine, and that's fine instruction if you have a group of regulars that you know their abilities. But as an instructor that most of the time has newbies in the class, you keep the instructions simple and safe.

I teach as well and this sums it up for me.

As instructors we want you to get the most out of a ride in the safest way. Form cues are one way to make people check themselves.

Toe down can injure your foot - I speak from experience. ( I get the physics thing above, too )

successgal1 wrote: »

Interesting, given this conversation I tried pedaling slightly toes down yesterday, on the bike in my avatar. I found it impossible. My bike forces an upright upper body and the pedals are "foot forward", it literally won't let me. lol.

http://www.sun.bike/product_detail.php?cl2=BIKE+PATH&cl3=DRIFTER

I do find myself lifting on the upstroke though, I work for it actually, since it works my lower abs. Leg lifts basically. It's a one speed coaster brake, so without major inclines here in florida, I have to find other things that make my workout more intense if I want to. Such as, riding for a time on the grass, dirt roads and working against the wind on windy days. Its either hard to stand with foot forward, or I'm just too out of shape for it yet, but I have a hard time standing on the pedals.

The more aggressive one's position is on the bike, the more apt they are to ride in a toe down position (such as time trials). Example of two great aggressive riders in history: http://djconnel.blogspot.com/2013/07/time-trial-position-anquetil-versus.html

We could also say, the further back on a bike a rider prefers to ride, the foot position changes automatically. We could also say in a sport such as mountain biking where the terrain changes every few seconds (uphill, downhill, off camber, over technical obstacles) the foot position is constantly changing. One pedals flat footed, toe down, heel down and everything between as they ride through the singletrack and are constantly moving and shifting their position around on the bike.

Of course, I am only interested in clipped in cycling which is what I do whether in a spin class, on an exercise bike, a mountain bike, a road bike, a tandem, a recumbent. I only ride clipped in while on a bike.

No arguments with achieving a flatter foot position in a spin class on a bike not equipped with clipless pedals. My argument is that a blanket statement saying that the flat foot position is the only foot position for cycling is erroneous.