In this exciting journey through the world of cycling biomechanics, we’ll unveil the science behind pedaling like a pro. We’ll also discuss the factors that can make or break your performance, shedding light on the adjustments you can make to ride smoother and faster. So, saddle up and get ready to take your cycling to the next level with the secrets of cycling biomechanics!
Discover the Biomechanics Behind Your Pedal Stroke:
Unlocking Cycling’s Secrets: The Science of Effortless Riding?
Picture this: you’re out on your bike, cruising along, and feeling the wind in your hair. But have you ever wondered if there’s a way to make your ride even smoother and more efficient? Well, there might be! Let’s dive into some fascinating research about how the design of your bike and the way you pedal can make a big difference in your cycling experience.

Did you know that a cyclist on a bicycle expends significantly fewer kilocalories per kilometer-person than individuals in motorized vehicles? Not only that, but even in the animal kingdom, a human on a bicycle ranks first in efficiency when it comes to energy consumption per distance covered. With the aid of a bicycle, this efficiency skyrockets, making cycling 2.5 times easier than walking while achieving a 3- to 4-fold increase in traveling velocity!
Researchers found a groundbreaking link between your breathing patterns (respiratory dynamics) and how you grip your handlebars and saddle. In simple terms, how you sit on your bike and its angles can affect how efficiently your body uses oxygen. That means a more effortless ride for you.
The current study investigates how changes in frame geometry during submaximal cycling impact physiological parameters (oxygen uptake, ventilation, heart rate, and carbon dioxide output) and mechanical parameters (forces on pedals, saddle, and handlebar). It specifically looks at the correlation between metabolic and mechanical factors using various seat-tube angles. In addition, a long-term adaptation test explores how varying seat-tube angles affect oxygen uptake and lactate accumulation.
In the first part of this study (STA test), the researchers worked with ten semi-professional male road cyclists. The second part, known as the LTA test, featured a professional male road cyclist who was 18 years old, stood at 171 cm, and weighed 62 kg.
In the STA test, a group of ten experienced cyclists tried out six different seat-tube angles (STA) ranging from 70° to 75° to see how it affected their cycling performance. They were searching for that magic angle that would make cycling a breeze for everyone. Surprisingly, they found that there wasn’t a one-size-fits-all solution.

What’s really intriguing is what they discovered about how cyclists held the handlebars. As the seat-tube angle increased, cyclists gripped the handlebars harder. However, this didn’t apply to the saddle.
The team expected changes in the seat-tube angle to affect how much force was applied to the pedals, but that turned out to be less of a game-changer than they thought. It might be because the angles they tested were already pretty close to ideal for most riders.
Now, here’s where it gets fascinating. They found a fascinating link between how cyclists balanced their weight on the saddle and handlebars and the variability in their oxygen consumption. For most cyclists, when they achieved the right balance between saddle and handlebar forces, their breathing patterns stabilized, making their rides more comfortable.
This suggests that our bodies need time to adapt to new cycling positions, and there might be different ways our muscles work during exercise. This discovery led to a follow-up test, the Long-Term Adaptation (LTA) test, where they explored how maintaining a balanced position affected oxygen consumption over time.
In the Long-Term Adaptation (LTA) test, they discovered that adjusting the bike’s frame geometry, specifically the seat-tube angle (STA), didn’t directly impact oxygen consumption. However, a particular position stabilized breathing dynamics. Cyclists naturally altered their body positions and pedal angles with changes in STA, affecting the force they exerted on the pedals. After extensive testing, a 75° STA was found to be optimal, and a pro cyclist trained with this angle for eight weeks. In addition, it found that the athletes with the same IBM (Index of body mass) tend to adopt the same cycling position:

The results showed increased efficiency and reduced lactate levels, indicating a remarkable adaptation in energy consumption, making cycling smoother and for longer period of time.

Unlocking Peak Performance: The Best Position To Win The Race
Ever noticed how professional cyclists have a unique posture on their bikes? That’s no accident. How you position your body on the bike can impact your muscle coordination and the way you pedal. This position is so crucial that it can be the key to better cycling performance!
This review article offering comprehensive comparison between different body positions, in order to find the perfect position which allow us effortless cycling!
Sitting Or Lying down?
Aspect | Upright Position | Supine position |
Maximal Oxygen Consumption | Higher | Lower |
Maximal work output | Higher | Lower (85%) |
Submaximal Oxygen Consumption | Similar/higher | Similar/ smaller |
Cycling Efficiency | similar/ smaller | Higher* |
How to hold the handlebars?
Faria et al. (1978)
Top Bar* | Drop Bar** | |
Maximal Oxygen Uptake | Lower | Higher |
Work Output | Lower | Higher |
Maximal heart rate | similar | similar |
Energy Expenditure | Lower | Higher |
Muscle Mass Activation | Less (mainly legs) | Greater use of the arm, shoulder girdle, and lower back muscles |
Pulmonary Ventilation Potential | Lower | Higher- The suspended chest is believed to ease chest expansion, thereby enhancing pulmonary ventilation potential and possibly decreasing the energy requirement for respiration |
**described as sitting in the saddle while assuming a deep forward lean, with the hands resting on the drop portion of the turned-down handlebars.
Upright vs Low sitting Position
Diaz et al (1978)
Upright | Low sitting position* | |
Maximal Oxygen Consumption | Higher | Lower |
maximal work output | Higher | Lower |
Oxygen consumption at submaximal workloads | Similar | Similar |
Efficiency | Similar | Similar |
Upright vs Low sitting Position
Which bike is better?
Metz et aI (1986,1990)
Upright Position | Semi recumbent Bike | |
cycling performance | Higher | Lower – cycling time to exhaustion in a semi recumbent position was consistently 4 to 5 minutes less than that on a standard racing bicycle. |
power output | Higher | Lower |
Sitting down or Standing up?
Montgomery et al. (1978)
Upright position | Stand Up position | |
Maximal Oxygen consumption | Similar | Similar |
Force Patterns on Pedals | Lower | Higher |
To conclude, although there is no a secret position that can guarantee a perfect performance , If you’re serious about enhancing your it, consider a long-term adaptation approach. Dedicate time to training with a specific bike frame geometry, ideally for at least 8 weeks. This can lead to improved stability in oxygen consumption and reduced lactate accumulation, resulting in a more efficient and enjoyable ride!