
by Danny G.
It’s all smoke and mirrors in the world of cycling. Half the time, you’re told one thing, then the next minute, they’ll flip the script on you like it’s nothing.
There’s this whole idea that pulling up on your pedals with cleats is some sort of magical trick for better performance, like you’re about to reach some next-level of cycling enlightenment.
But let’s get one thing straight. A lot of what you’ve been sold is bullshit. Here’s the truth, raw and unfiltered.
Myth 1: You Must Pull on the Pedals to Get More Power
It sounds tempting, doesn’t it? That promise that pulling up on the pedals will magically boost your power output. Like if you just yank hard enough, you’ll unlock some hidden energy.
Some folks buy into it, convinced that the more muscles they use, the better they’ll perform. They make it sound like a secret handshake, but trust me, it’s nothing more than a cheap parlor trick.
Here’s the thing: the majority of your power comes from the downward stroke—pushing down on the pedal, using your quads, hamstrings, and glutes. That’s where the meat is. Pulling up? It’s like trying to lift your body weight with a string.
You’re straining your hip flexors, and guess what? They’re weak. That’s why you’re cramping up, feeling the burn where it doesn’t belong. It’s not working, and it’s definitely not giving you any sort of real edge on that climb.
Studies? Yeah, there are studies. Some say you should pull up. But then, there’s the biomechanical argument that it’s mostly useless. And those studies that say it works? Well, they’re usually based on sprinters doing all-out efforts. The rest of us regular cyclists? We’re just grinding away, pushing and pulling in some kind of strange dance with our legs, trying to pretend like pulling up is doing something useful. Newsflash: It’s not.
Myth 2: The More Muscles You Engage, the Better
You’ve heard it before, haven’t you? “Engage your glutes, activate your hamstrings, pull up…etc.” They sell this idea that by using every muscle in your legs, you’re maximizing efficiency. They give you this picture of a well-oiled machine, a finely tuned, pedal-powered robot.
But let me tell you something. That’s a load of crap. Not all muscles are made for the same job. Cyclists, especially sprinters, might engage more muscle groups during a short burst of power, but for the rest of us—those of us just looking to make it up the hill without feeling like we’re about to die—pushing down with your quads is where it’s at.
When you pull up, it’s like trying to run with your shoes tied together. It’s awkward. It’s inefficient. And it doesn’t give you the kind of power that a good downstroke does. Hell, even the pros don’t pull hard enough to matter. They’ll use a little lift at the top to smooth out the pedal stroke, but they’re not relying on it to give them more power. They know that the downward push is where the magic happens.
Myth 3: If You’re Not Pulling, You’re Not Doing It Right
There’s this pervasive myth that if you’re not pulling on your pedals, you’re somehow missing out on the full experience of cycling. Like, you’re only half-riding, some uninitiated schmuck, while everyone else is out there pulling their way to victory.
Let’s dissect that. If you’re pushing hard enough with your downstroke, you’re doing it right. You don’t need to be tugging at your pedals like a dog on a leash. The truth is, that pull motion is overrated. You’ll get more out of focusing on maintaining a smooth, efficient pedal stroke—focusing on the full rotation, not just pushing and pulling.
Ever heard of “scraping the bottom”? It’s this idea where you try to maintain a smooth pedal stroke by focusing on pulling just enough to get your foot out of the way of the downstroke. But even that is secondary. You’re just making sure that the upstroke doesn’t fight the downstroke. You don’t need to yank. The rest of the leg is still doing its job—driving the power.
Myth 4: Cleats Are Only Good for the Pull Stroke
You’ve been told that clipless pedals are the key to improving your pedal stroke, that they’re a must for any serious cyclist. But the truth? They’re not some magical tool that unlocks a new level of performance.
What cleats really do is keep you connected to the bike. They prevent you from slipping off your pedals, especially when you’re standing up, grinding out a climb, or getting a little wild on the bike. They help keep the foot from losing contact with the pedal, but they don’t somehow add untamed power to your stroke. They don’t make you Superman. They don’t turn you into a pedal-pushing god. They just keep your feet in place.
Myth 5: You Need to Pull Hard to Keep Your Pedal Stroke Efficient
Here’s the kicker. So, you’ve been told that in order to be efficient, you need to pull hard on the pedal at the top of the stroke. That somehow, this additional force will smooth out your cadence and make everything feel more fluid.
Well, guess what? Efficiency in cycling isn’t about struggling against the pedals. It’s about managing the forces that are already there, and learning to work with your body’s natural rhythms. When you focus on pushing down through the stroke, you allow your body to create a natural rhythm that requires less energy. Efficiency comes from smoothing out the pedal stroke, not forcing it.
If you’re pulling hard, you’re not being efficient—you’re overexerting yourself. And in the long run, it’s not going to help you ride faster or longer. Efficiency isn’t about pulling harder. It’s about relaxing into the ride.
Let’s Break It Down:
Myth | What’s Really Happening |
---|---|
Pulling up gives more power | Power comes from pushing down. Pulling up strains weak muscles and doesn’t add power. |
Engaging more muscles improves efficiency | Focusing on pushing down with your quads gives better power output. Other muscles like hip flexors are weak and inefficient for this job. |
You’re not riding right without pulling | Pulling is not necessary. Pushing and smoothing out the stroke is what gives you efficiency and power. |
Cleats make you pull better | Cleats just keep your foot connected to the pedal. They don’t increase power or efficiency from the pull stroke. |
Pulling hard is the key to an efficient pedal stroke | Over-pulling tires you out and makes your stroke inefficient. Efficiency comes from relaxation and focus on pushing down. |
In the end, pulling up on the pedals might give you a slight smoothness on the upstroke, but it’s not a game changer. It won’t make you a better cyclist. It won’t magically improve your speed. Stop chasing the fantasy of perfect pedal mechanics. The truth is simple—focus on pushing down, don’t overcomplicate it, and let your body do what it’s good at: pedaling.
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