Optimizing Your Pedaling Technique: A Guide to Efficient Cycling

Pedaling technique is a crucial aspect of training that helps maximize effort and prevent injuries. To achieve this, monitoring pedaling metrics is essential.

1. Check Your Power Meter Setup

Ensure your power meter is dual-sided (measuring both legs separately) and correctly connected. If you use pedal-based power meters, check that both left and right sides are paired with your mobile app via Bluetooth. I personally use Favero Assioma Duo, but athletes also use Garmin, Rotor dual, Power2max, and others.

2. Proper Connection to Your Cycling Computer

Favero Assioma power meters must be connected to Garmin devices via ANT+ instead of BLE. This connection is from the cycling computer to the power meter, so make sure your model supports this feature.

3. Enable Cycling Dynamics

Activate the "Cycling Dynamics" display on your cycling computer to monitor pedaling efficiency. Verify that your device supports this function.

When analyzing training sessions in WKO5 using a dual power meter, you can examine each leg's performance separately. The image below shows two training sessions: one athlete (red) with an inconsistent pedaling style and another (green) with a more stable technique.

Understanding Pedaling Metrics

Click the image to download the free ‘chart’

• GPR (Gross Power Released): The absolute power generated by one leg. R (Right) and L (Left) indicate each leg.

• GPA (Gross Power Absorbed): The power absorbed or resisted by the non-active leg. Ideally, GPA should be close to 0. Values under 20W are considered acceptable.

Live Pedaling Analysis

If you don’t use WKO5 or Golden Cheetah, you can still analyze your pedaling efficiency in real time using Garmin models like the 530, 830, and 1030. Download the "Positive Power" data field from Garmin Connect IQ, sync it with your device, and add it to your screen. This field will show:

• +Pw (Positive Power): Die erzeugte Leistung.

• -Pw (Negative Power): The power lost due to inefficient pedaling.

A -Pw value up to -40W is normal, meaning each leg loses around 20W. If your negative power is higher (more negative), focus on improving your pedaling technique.