Are you feeling a bit puzzled about whether you should be pulling up on your pedals? You’re not alone. Cyclists have debated this topic for decades, and the myth that you ought to actively yank upward on one pedal while pushing down on the other still comes up in group rides and casual conversations. Let me explain why that old advice is off track and how you can pedal more comfortably and efficiently.
The Backstory: Where Did Pulling Up Come From?
Long before clipless pedals existed, some riders used toe-clip pedals (with straps) and believed that tugging up through the back half of each stroke boosted power. With the arrival of modern clipless systems—like Shimano SPD, Look, and Speedplay—it became even easier to think you should pull on the upstroke. The logic went something like this: if the pedal is attached to your foot, you can help the downstroking leg by pulling upward on the other side. Sounds reasonable in theory, but actual studies found there’s a hitch in that plan.
Research—and real-world testing—shows that while a measured pull can slightly improve mechanical effectiveness, it doesn’t improve your overall efficiency. In plain English, this means that even if you manage to generate a tiny bit more force in the upstroke, you end up using extra muscle groups that fatigue more quickly. You might find your quads or hamstrings complaining after a short while, and that can invite cramping. More muscle stress for minimal gain? Not such a great trade-off, right?
What Should I Be Doing Instead?
Pedal in a natural circle. It might sound odd to say “just pedal,” but that’s really what it comes down to. Think about riding at a pace where you feel relaxed yet steady. Picture your foot sweeping forward and downward in a smooth motion, almost like you’re wiping gum off the sole of your shoe at the bottom of the stroke. Your body already knows how to push down without you having to micromanage each moment.
The biggest advantage of clipless pedals (beyond your foot not slipping off) is that they give you a more secure connection, helping your foot stay glued to the pedal on the upstroke. But the emphasis is on letting your upper leg simply stay loose while the other leg does most of the work pushing down.
Why Older Riders Should Steer Clear of Forced Pulling
If you’re over 50, you might notice small differences in how your body recovers from strenuous activity. It’s not that you can’t pedal strongly or manage challenging rides—in fact, many cyclists in their 50s, 60s, and beyond are out there crushing local routes. But let’s be honest: we sometimes need to be a bit more careful about knee stress, muscle strain, and other things that can slow down our recovery.
Forcing an aggressive pull can stress muscles and tendons in ways they’re not designed to handle. You might feel knee twinges or hamstring cramps, especially on longer rides. Our bodies are naturally wired to push down with more force than they can pull up, so insisting on a forceful upward motion may introduce discomfort that isn’t necessary.
But I Want More Power — Any Tips?
It’s absolutely possible to become a stronger, faster cyclist without forcing a deliberate upstroke. Here are a few strategies:
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Focus on Cadence: Experiment with spinning slightly faster instead of mashing heavier gears. Keeping a lighter, more rhythmic cadence often increases efficiency and helps reduce strain. Many riders in their 50s discover that a moderate cadence of around 85 to 95 revolutions per minute feels easier on the joints.
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Core Conditioning: Think planks and gentle yoga sessions. A stable core helps you transfer power to the pedals more effectively. You’ll find climbing hills less daunting because you aren’t flailing in the saddle, and you’ll feel steadier in strong headwinds.
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Interval-Like Sessions: Instead of simply trying to haul up on the pedals, mix short bursts of higher intensity with recovery segments. For example, ride hard for 30 seconds, then ease off for a minute. This pattern boosts cardiovascular fitness and leg strength—but without requiring bizarre pedaling motions that strain your muscles.
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Bike Fit Adjustments: Saddle height, fore-aft saddle position, and cleat positioning can make a world of difference. A proper setup can ensure you’re not overextending your knees or ankles. You can ask a trusted local bike shop about getting a good fitting or measure a few things yourself at home. (Just be mindful of big changes—moving your saddle too much all at once can cause discomfort.)
None of these methods involve yanking up on your pedal. Instead, they address your power and endurance in ways that are both safe and effective.
The Mental Aspect of Pedaling
Sometimes, people fixate on the idea of pulling up because they like to keep the mind busy with technique. There’s a bit of an urge to “do something extra.” But honestly, your brain can only manage so many tasks. Out on the road, you have traffic, terrain, shifting, and your own pacing to monitor. Adding one more unnatural motion to the list doesn’t help much.
We often forget that good cycling technique is less about forcing body parts to move in odd ways and more about finding a balance between comfort and power. Your legs will do their job if you let them. The best approach is to picture a balanced pedal stroke—like a fluid, circular motion. That mental trick alone can guide your foot through a more effective rotation.
Is There Ever a Reason to Pull?
You might hear some sprinters or track cyclists talk about finishing a sprint by scraping and lifting through the back of the stroke. In high-intensity scenarios like that—sprinting for a county-line sign or bursting out of the final corner in a criterium—some riders engage the upstroke to squeeze out a bit more power for a few seconds. But these are short, explosive efforts that rely on well-developed muscles. The typical endurance cyclist, especially one focusing on recreational rides or centuries, won’t benefit much from trying this all the time.
Frankly, forcing a strong pull outside of short bursts can lead to fatigue more quickly than it gives any real advantage. Most of us don’t spend our entire ride sprinting. We’re out there enjoying the wind, the countryside, or maybe chatting with friends while keeping a brisk but not lung-busting pace.
A Few Friendly Words on Adapting Clipless Pedals
If you’re new to clipless pedals, you might be a little nervous about unclipping quickly at a traffic light or stop sign. That’s normal! Many riders have a story about tipping over in slow motion the first time they couldn’t free their foot in time. Don’t let that discourage you. Practice clicking in and out on grass or a soft surface until it becomes second nature. Soon enough, you’ll be unclipping without a second thought.
Also, make sure your tension settings aren’t too high. Some pedal models let you turn a small screw to adjust how much force is needed to release your foot. Setting it lower in the beginning can help you build confidence. Over time, if you prefer, you can increase the tension slightly for a more secure connection.
In a Nutshell
- Don’t stress about pulling up: You’re not missing out on a secret technique.
- Pedal naturally: Your body is designed to push down primarily.
- Improve power with other methods: Core strength, appropriate gearing, a decent cadence, and consistent training sessions.
- Stay comfortable and safe: Avoid unnatural motions that strain your muscles or joints.
Don’t beat yourself up if you’ve tried pulling up and found it awkward or exhausting. You’re not alone. Plenty of cyclists have tried it and realized it causes more trouble than it’s worth. By focusing on a smooth, balanced stroke and taking care of your body—especially if you’re in that fantastic 50-plus crowd—you’ll likely see better results than forcing a so-called “power move.”
We ride bikes for many reasons: fun, fitness, the thrill of exploring fresh routes. Getting twisted up in complicated pedaling techniques often takes away from that simple pleasure. So the next time someone tells you to yank up on your pedals, give ’em a friendly smile, and say, “I’ve got it covered”—because, truly, you already do. Just keep spinning the cranks in a comfortable rhythm, and let your legs work the way they’re meant to work.