If you were to compare the phases of your pedal stroke to a clock, the right half of the clock, from 12 to 6, is your power phase. It’s when you push down on the pedal to propel you forward. The left, from 6 to 12, is more like your recovery phase, when you’re returning to the top of that clock. You need to pull up on this second phase of the pedal stroke.

Each phase is equally important when it comes to increasing cycling power. However, many cyclists tend to solely focus on practicing exercises that strengthen the power phase rather than both. In order to reach your full potential, you need a balanced routine that will target all the muscles you recruit as you pedal.

“If you’re not working that recovery phase, you’re missing out on the potential power of your hamstrings and hip flexors, and also risking injury,” says Frank Baptiste, certified strength and conditioning specialist and creator of FranklyFitness. By taking advantage of the full pedal stroke, you build an efficient spin and greater power through the whole cycle, he says.

Read the full article on Bicycling.com: http://bit.ly/3LGqi8S

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