Why it matters
Pedalling is the cornerstone of cycling. It’s not just about pushing the pedals — it’s a smooth, circular motion that balances speed, power and endurance. A steady cadence (roughly 70–100 RPM) conserves energy, sustains power on climbs and keeps the bike balanced on technical trails.
▸When to teach: First weeks on the bike
The technique, step by step
01
Pedal-stroke mechanics
Think circular motion, not just pushing down.
Divide the stroke into four phases: push forward, press down, pull back, lift up.
Sit upright with a slight bend in elbows and knees, core engaged for stability.
02
Find the right cadence
Aim for a steady 70–100 RPM; younger riders often spin faster naturally.
Avoid spinning frantically in too small a gear with no forward drive.
Avoid grinding slowly up climbs in too big a gear.
03
Equipment & pedals
Platform pedals suit beginners — freedom to put a foot down.
Move to SPD (clipless) pedals once training is regular, for push-and-pull efficiency.
Set saddle height so the leg extends almost fully without locking the knee.
04
Adapt to the terrain
Climbs: lower gear, steady cadence, smooth strokes for traction.
Flat: optimal cadence, shift to balance speed and effort.
Technical: focus on control and pedal timing to avoid striking obstacles.
Practice drills
Cadence count
Count pedal revolutions over 15 seconds (or use a sensor) and hold a consistent pace.
One-leg drill
Pedal with one leg resting off the pedal to find and smooth out dead spots.
Click in / click out
Practise clipping SPD pedals in and out while stationary, then on slow rides.
Common mistakes & how to fix them
✕Jerky, stomping motion
→Cue smooth circular pedalling rather than stomping down.
✕Only pushing down
→Once on SPDs, emphasise the pull-back and lift-up phases.
✕Ignoring gears
→Encourage frequent shifts to match cadence and terrain.
Signs of progress
✓Consistent cadence with minimal fluctuation
✓Smooth strokes with no obvious dead spots
✓Confident push-and-pull on SPD pedals
Parent pro insight
Switching to SPD pedals is a milestone, not a danger — they’re often more stable than platforms. Many kids riding 2–3×/week can switch at 7–8. Start stationary, normalise the learning curve, and celebrate the first technical climb clipped in.
Continue the path
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The full lesson library adds video breakdowns, printable drill cards and a coach-style progression tracker — currently under development.