Question from Christian M.: Can you tell me what the correct and perfect cradle kick looks like? How can I train or improve it?
Dr Stapelfeldt: You switch to pedalling in the cradle when accelerating from a standing position or after bends, as well as on steep uphill sections when you can no longer pedal smoothly in a seated position. This change in rhythm or technique uses different and more muscles than riding in a seated position. This increases the heart rate slightly. The upper body, arms and body weight help a lot with this movement. This allows higher forces to be achieved, which act from the handlebars via the upper body and legs to the pedals. Depending on the technique, the muscles often contract more explosively - for example, when the body is accelerated briefly and quickly upwards at bottom dead centre in order to use the resulting momentum for propulsion. The large gluteal muscle in particular does more work when pedalling out of the saddle than when sitting comfortably on the saddle.
Tips for riding technique
- Shift gears while seated, not while pedalling in the saddle
- Cadence not too low - around 70 revolutions per minute is ideal (except when sprinting)
- Handlebar position on hills Do not lean your upper body forward too much in order to transfer power well
- Rhythm Tilt the bike smoothly under the upper body from one side to the other in the rhythm of the pedalling movement; the upper body remains as still as possible in the middle position so as not to waste any energy
How to train the cradle kick
- Exercises in the gym or on a staircase
From a walking position, slowly climb up a 20 to 30 centimetre high step (back leg extended, possibly slightly back, hands on hips). Work mainly from the gluteal muscles, do not allow the knees to move sideways. Descend just as slowly. Do 15 to 20 repetitions per leg, three to five series. Ideal in winter or spring.
- On the bike
Choose different pedalling frequencies (low to medium) and make sure you pedal smoothly: don't bend your knees, the power flows through your torso, pelvis and knees in a controlled manner. Alternating programme on the mountain: One minute in a seated position, one in a cradle pedal position or short 20-second alternations - this trains you to switch muscle groups quickly. Continuous programme: Ride for 10 to 20 minutes at a time in a cradle position. Where it "bites" first is where the weak point is - so train specifically here!
