What the Science Really Says About Your Pedal Stroke
Ever wonder if all the hype around “clipless efficiency” actually holds up in the real world—or in the lab?
Well, I did. And I went deep down the research rabbit hole to find out.
What I discovered not only challenged the traditional thinking around pedal stroke mechanics... it helped shape the very design of the Catalyst Pedal.
Here’s what the science really says—and why it all points to one conclusion:
👉 The most powerful, efficient, and sustainable way to pedal a bike is with your foot in the mid-foot position, supported from heel to ball.
Let me break that down for you with 5 key studies.
1. Mornieux et al. (2008): Stop Pulling Up
This one’s a game changer.
In this study, researchers compared different pedaling techniques, including the classic “pull up on the backstroke” style that gets preached to every clipless rider.
What they found?
Pulling up actually reduced power and made the rider less efficient.
The most powerful and efficient technique was simply pushing down hard—no fancy circular motion, no pulling through the top, just good old-fashioned leg drive.
Translation: Your body is built to push, not pull. And clipless pedals are teaching you to override that.
2. Korff et al. (2007): Don’t Overthink It
This study looked at what happened when riders were told to “pedal in circles” or “pull through the top.”
The result?
Their pedaling efficiency dropped. Peak torque went down.
But when riders were allowed to pedal naturally—no over-coaching, no cues—they produced more power.
Bottom line:
Your body already knows how to pedal. The more you try to micromanage it, the worse it performs.
3. EMG Analysis: The Hamstring Myth
One of the most persistent myths in cycling is that clipless pedals let you “use your hamstrings better” by pulling up on the backstroke.
Actual EMG (electromyography) data tells a different story.
Turns out, the hamstrings are most active during the downstroke—not the upstroke.
So not only do you not need to pull up to activate them… you’re wasting energy trying to.
Your body wants to use those muscles during the push. The Catalyst Pedal supports that naturally.
4. Van Sickle & Hull (2007): Mid-Foot = Better Mechanics
This study compared pushing through the ball of the foot (where most traditional pedals put you) vs. the mid-foot, where the Catalyst Pedal places you.
Guess what?
There was no difference in power output between the two. But here’s the kicker:
• The mid-foot position significantly reduced strain on the calves and Achilles tendon
• It shifted the work to the hips, which are stronger and more fatigue-resistant
In other words, same power—but with better joint alignment, less stress, and a more powerful foundation.
Sound familiar?
That’s exactly what the Catalyst Pedal was designed to do: support the entire foot like the ground does, reduce injury risk, and let your strongest muscles do the work.
5. Elmer et al. (2011): The Hips Do the Heavy Lifting
This study looked at muscle engagement across different levels of cycling intensity.
It found that the hips—specifically the glutes and hamstrings—are the main drivers of the pedal stroke at all effort levels.
The quads play a supporting role, but the real power comes from the posterior chain.
That’s a big deal.
Because you can’t recruit your hips properly if your foot isn’t supported. And you can’t drive force into the pedal through your hips if you're teetering on the ball of your foot like you're standing on a ladder rung.
The Catalyst Pedal was built to fix that.
So What Does It All Mean?
• Pulling up doesn’t help.
• Pedaling in circles wastes energy.
• The downstroke is king.
• The hips are your engine.
• The mid-foot position lets you use them better.
• The Catalyst Pedal makes it all possible.
This isn’t theory. This isn’t marketing fluff. This is real science—and it lines up perfectly with how your body is designed to move.
Thousands of riders have made the switch. Not just because it’s more powerful, but because it’s more natural. More sustainable. More pain-free.
So if you’ve ever dealt with sore knees, burning calves, achy feet, or numb toes... there’s a good chance your current pedal setup is the problem.
The solution?
Support your foot like the ground would.
Pedal the way your body was built to move.
Let your hips do the work.
That’s what the Catalyst Pedal delivers.
Ride Strong,
James Wilson
Pedaling Innovations