Mark

“Almost all the power is concentrated in the downstroke. The upstroke isn’t something that needs to be consciously worked on or thought about, and to do so is a waste of time. • The heel should stay positively angled all through the pedal stroke. If this isn’t the case, check saddle height, crank length, cadence, calf strength and technique. • Not everyone can, or should, pedal at 100rpm or more. Find the cadence that works for you. If you want to increase your cadence, improve your core/trunk conditioning, increase flexibility, shorten your cranks and review your bike position. • Use some pedalling paracetamol. If in doubt, unclip as both a diagnostic and retraining tool. It could change your life (well, at least your pedalling).”
― Phil Cavell, The Midlife Cyclist: The Road Map for the +40 Rider Who Wants to Train Hard, Ride Fast and Stay Healthy