Having an ideal position on a bike requires several things. Some are static, such as saddle height and crank length, while others are dynamic, such as the position of the foot on the pedal, particularly during pedaling.
An efficient pedaling is one that transmits the maximum amount of muscular energy into the cyclist's movement. In cycling, this goes through the pedals.
The energy applied in the pedal stroke goes through a set of linked elements: the femur, knee, tibia, ankle, and foot. All these elements are points where energy can be lost, especially at the joints: knee and ankle.
For the knee, there are few corrections to be made other than keeping the knee in line, mainly with the vastus medialis muscle as close as possible to the bike frame. Pedaling with the knees apart generates a loss of energy, as the force that must be applied vertically and downward has a point of support that is not in the vertical axis of the foot, which is the same point that transmits this energy to the pedal.
Other elements are the ankle and the foot.
There are two aspects to this ankle: pedaling down and pedaling up.
For pedaling down, the maximum energy must be transmitted to the pedal in the shortest time possible. However, there is one element that is not fixed, which is the ankle. Depending on whether one pedals with the toe down or up, the ankle will absorb more or less of this energy.
With the toe down, meaning with the heel remaining above the pedal axis, we maximize the energy received via the tibia. The ankle is almost rigid.
Moreover, during the passage at the top dead center, the ankle is already in a good position and thus facilitates this dead point passage.
With the toe up, the cyclist finds himself, when the pedal is horizontal, with the heel lower than the front of the foot and lower than the pedal axis. Pushing on the pedal in this way generates a loss of energy, as the point of support does not use the force of the foot, nor even the force of the calves.
Try to climb stairs while alternating the two foot positions.
Imperative: climb the stairs with only the front of the foot, leaving the heel off the step.
Attempt 1: I climb the stairs with the heel above the step.
Observation: the calf is used, but also the force of the foot via the metatarsal bones. Feel how the knee is used and that knee stability is required.
Climb the steps two by two to feel the exercise well, it is not necessary to go fast and get out of breath.
Attempt 2: I climb the stairs with the heel below the step.
Observation: the calf is not mobilized for the exercise, the thighs work more than during attempt 1. It is exhausting to climb like this.
Once the technique of the heel above the step is well felt, it is easy to reproduce it on the bike.
It is obvious that this change of pedaling requires some concentration so that the gesture becomes natural afterwards. It is conceivable that this change will bring about a modification in one's sensations on the bike and that a muscular adaptation to this new gesture will take time.
What is also evident is that this modification in the way of transmitting energy to the bike is a source of progress.
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