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Dr. Gabe Mirkin's Fitness and Health e-Zine June 24, 2007

Choose Your Cycling Foot Position

Many experienced cyclists do not know whether it is best to point their feet upward, downward, or straight as they cycle. A recent study from San Diego State University shows that you should hold your ankle in whichever position is most comfortable
for you (European Journal of Applied Physiology, April 2007).
Eleven trained cyclists participated in three six-minute cycling bouts at approximately 80 percent of maximal capacity.
They were told to try to hold their ankles so their feet were in an upward position in one trial, and then to hold their ankles in whatever position was comfortable for them. When they bent their ankles to raise the front part of their feet, they had to hold their calf muscles in contraction for longer periods of time. This forced them to use more oxygen and become less efficient and tire earlier. So the most efficient way to pedal is with your ankle held with a little movement, but not to lock your ankle in a position that forces your toes to be above your heels. Many racers hold their feet below their ankles, but others hold their feet straight or slightly above their ankles.
Some bicycle riders think that they are supposed to bend the ankle up and down with each pedal stroke. This technique is called "ankling", and sooner or later, virtually all serious cyclists learn that it is inefficient. You pedal with your hips and knees, bending and straightening them with every rotation. If you also try to bend and straighten your ankle joint with each stroke, you will tire quickly without gaining any significant power .