A new theory (or train of thought) is that hub engagement points was never a really big deal before, I’m starting to wonder if it becomes more important with flats. Meaning the people riding flats who have more trouble climbing would benefit from higher engagement hubs? I’ve also noticed a couple things about my feet. 1) when I’m putting down torque to climb something steep I really tend to go all duck foot with my heels turned inward. I’m always trying to correct my feet on the pedals to find a comfortable position that has my feet in line with the frame, but then they get tweaked when I lay down some power. 2) I’ve also noticed that for some weird reason my left foot/shoe seems to have a lot less issue staying on the pedal than my right. My right foot seems to have minor slips and movement way too often, such that it feels like I’m not wearing the same shoes on both feet.

Anyway, I continue to experiment and enjoy the process. Thanks again for getting me started with flats.

Thanks for bringing new life to my biking
Neil

Tremendous guest to have on this podcast. You and Greg should pat yourselves on the back for going as deeply into this as absolutely required. Someone needs to break the chain of thought in established “blind following” in the bike industry. Where would we be if there weren’t people will to logically and scientifically defend the idea that the world truly is round?
That Greg wasn’t willing to give up ground in correcting road cyclist movement patterns plus the fact he held off on aerodynamics of the rider until third criteria on the list speaks volumes of how important this is. And it goes to show that if you can correct the FMS of a road rider and subsequent movement patterns associated with riding positioning and pedaling mechanics then most certainly every mtb rider should be doing it to facilitate better attack position and the ability to do more standing pedaling. If Greg can overcome the prevalence in quad dominant athletes like roadies then mtb riders have no excuse to get themselves pedaling better, on flats no less.

What seems really perplexing is the number of riders who have made the switch back to flats on a part time basis and really like the feel but sense the need to have the clipless on the bike if doing technical ascents. If flats can be pedaled well 85% of the time them proper mechanics should allow them to be pedaled effectively 100% of the time.

Looking at semimembranosis, semitendinosis and biceps femoris their function is to act as hip extensors not hip flexors and as evidence is showing the last few years the psoas is a spinal stabilizer, not a hip flexor. So how is that the debate on spinning a “perfect circle” can’t yet be put to rest in cycling? Using the hamstrings to pull up is contravening the purpose of the those muscles and is contributing to the hip dysfunction, low back problems and knee issues associate with clipless pedals in both disciplines of the sport. If I’m not mistaken Greg is the second road cycle coach who’s said the power comes from the push down not the pull up in the pedal stroke? And his statement [okay then go pedal with only pulling up with the hamstring] of how ineffective the idea is was the best defining real world explanation I’ve heard used yet. The evidence of a DHer and a BMX world champion from AUS having the highest power output measures in the AUS high performance centre prior to the Olympics in China is proof enough. Push down hard to go fast. Pull up hard to create muscle imbalances and neural recruitment sequence errors. Spinning the perfect circle with a clipless setup is an outside-in engineering solution wrongly applied to the human body. A inside-out from the center of mass solution is the correct one. A prime example of how running is not pedaling would be to do a hard 5 mile ride seated, stop, drop the bike and try sprinting 100 yards. Guaranteed in the first 15 yards you’d feel like you were going to crater and fall on your face. Closer to the 100 yrd mark you might feel like you’ve re-obtained a descent running stride. Why? The motor patter in the two movements are that dissimilar.

You keep beating the drum on this James and not enough people are willing to examine the rationale behind it. Debates on Pink Bike and other sites still rage on; not on how to get better at pedaling or riding but instead whether any of this has any merit. At least those willing to run the information through their own filters are seeing the light and are willing to change the thought process and subsequent training they do. And those who won’t are just holding themselves back. And what isn’t realized is the corrections you keep reviewing are meant to help the bodies be healthier off the bike over lifespan, not just on the bike.

Posting this comment (diatribe) here is like preaching to the choir since so many MTBSTS followers “get it”. But posting it elsewhere gets you labeled a heretic and conspiracy theorist.

Keep it up James. Thank you for all you do for the mtb community. On your own dime and time no less.

Vaun

My aim is to be able to sprint 30 seconds with maximal power. By now my limiting factor is lack of “endurance” (burning legs after 15s of flat out sprint etc.).

What kind of interval training approach would you suggest me doing?
#1 – volume based, I start doing 10s sprints with max power and try to build up to 30s long ones during consecutive trainings, or
#2 – intensity based, I start doing 30s intervals with the power I’m able to sustain for that period of time and try to increase intensity with each training session

I was going to take the first approach, but after reading the article – maybe it’s not about sustaining the sprint for the given time, but about cramming more power during that?

I’m riding harder stuff because I know I can dab or jump off easily if I need to (and because I learned some great techniques in the Better Ride clinic). I’m no longer having problems with foot bounce in bumpy sections or foot lift during climbs. I’ve also noticed that on days with temps in the 20′s and 30′s, my feet aren’t cold, and I’m sure it’s because the toe clips aren’t restricting circulation.

Sometimes I do think I’d climb a bit better with toe clips, but that slight advantage isn’t enough to make me stop using flats. I still want to get some 5-10s, but my current shoes are working fine.

Anyway, I thought you’d like to know that I took your advice to try flats, and it’s been a success for me.

The part about the brain perceiving foot restriction as a threat
made a lot of sense to me.

That “tightening up” Andy described is how I’ve always felt when riding
clipless. I feel somewhat vindicated… its not “just me” but how a normal body/brain
should respond to having its movement restricted.

Flats for life!