SPD technique?

[5678]

Had my first ride clipped last night and enjoyed it. Took 7 minutes off my 6 mile lap time too!

I'm curious to know what the optimum technique is for pedalling. Should I be making a conscious effort to move my feet in a circular motion? Or focus more on a pull up, push down motion?
Any other general tips on how to get the most from them?

[McFsC]

Circular. When you are going slow, change into a high gear ( 100+ cadence ) and you should be pedalling so you are not bouncing. A continuous circular motion from both legs should enable you to remain very stable. If you are pushing down only, you will bounce around like mad. Try it, you should be able to tell what I mean, it's hard to exaplin in words though.

[5678]

Thanks. I'm going to have a look on youtube to see if I can see anything.

[McFsC]

It's only on steep sections I try and yank the pedal up and smash it down, every other situation there should be a constant pressure on the crank. It is hard at first as your other muscles aren't used to pulling/dragging/pushing at the same pressure but it doesn't take long to become fairly efficient.

[upsidedownmark]

Read this somewhere "Imagine you're scraping mud off your shoe".

Basically it's prompting a bit of focus on being smooth across the top/bottom of the stroke where the motion is more horizontal. Ideally dropping the heel a bit at the top, and pointing a bit at the bottom... but that tends to happen naturally.

[Vladimir]

Spin don't push. Always.

[5678]

I've played around with cleat position a little already. I've got it set all they way in and about 3/4 back from the front (toe end) on the shoe. Anything else just felt odd.

I understand the circular motion that's being described. It's hard to get right though. I think I ended up with more of a push down, pull up motion rather than a true spin.

[Vladimir]

5678 said:

I've played around with cleat position a little already. I've got it set all they way in and about 3/4 back from the front (toe end) on the shoe. Anything else just felt odd.

I understand the circular motion that's being described. It's hard to get right though. I think I ended up with more of a push down, pull up motion rather than a true spin.

Indeed a push and a pull is too clunky. You need spins at the same rate all round the pedalling "circle." Highish cadence helps.

[Magic919]

Try to get on a Wattbike to see your pedalling action.

[jesta1865]

Vladimir said:

Spin don't push. Always.

this and also remember when you are clipped in! we have all have fallen off, i did it in the middle of the road waiting to turn right at a roundabout, luckily the traffic was light and everyone had a good laugh