Top 5 rated articles
How to be good in bed - 10 tips from real men
Dominatrix inspired sex tips - it's time to take control
Good enough to eat: Fruity beauty
Ayurveda: What's your Ayurvedic body type?
Postnatal fitness: How to lose weight after a baby



Pedaling gives your bike the energy it needs to propel you onwards, and you need to do it properly unless you want to end up shattered before the end of your ride! You should be moving your feet so that energy is transferred to the pedals all the way through the full movement.

1-Push the pedal lightly in front of you so that you can then push down on it. You should feel your thigh muscles working...
2-When the pedal moves, lower your heel to help your legs push each pedal in opposite directions. You're now working your thighs and your tibia muscles. 
3-As the pedal continues to turn, the muscles in your buttocks, thighs, calves and hips propel it. Your toes should be lower than your heels. This is the most powerful stage. 
4-When you can't push down any more, move the pedal backwards as if you're trying to scrape something off the sole of your shoe. You're now using your knees, quads and calves.
5-During the next stage, relax your leg muscles if you're on flat ground. If you pedal slowly or stand up on your bike, it's more than just a traction movement and you'll work your knees, hips and calves. 
6-At the end of a pedal rotation, start pushing forwards again. As you get used to cycling, you'll train yourself to push off at the right time without creating any tension in your leg muscles. 


Sarah Horrocks
Reader ranking:4/5 
Rank this page: 

Article Plan Guide to taking up cycling
Don't miss...
Tone your bum with Ewa!Get ready for the summer!
Get a cardio workout with Johanna!Our Top 12 Favorite Food Blogs
Latest… 28/10/2016
How To Get A Flat Stomach In 30 Minutes Straight!
The Fricker method
The Pritikin Diet
The Dash Diet
See all Health and Fitness guides
Abdominal Exercises video | Killer abs & no sit ups!
See all Health and Fitness videos

Don't miss out!

...Join our newsletter
Get the wewomen latest straight to your inbox
Find us on...