The Role of Muscle Coordination in Cycling Performance

Cycling performance is dependent on various factors, including muscular strength, power, and coordination. The repetitive nature of pedal strokes necessitates efficient muscle activation patterns to generate and sustain power throughout the duration of a ride. Research by Lima da Silva et.al. (2016) and Costa-Garcia (2021) highlighted the muscular coordination of the quadriceps and hamstring muscles during cycling. The vastus lateralis and medialis muscles had the highest activation during the 1st quadrant of the pedal cycle and the rectus femoris hit its peak during the 4th quadrant. Whereas the hamstring muscles activation occurred during the 2nd quadrant of the pedal cycle.  As a result, for the road cyclist this means that most of the power happens during the first and second quadrant of the pedals stroke when the hip and knee extend pushing the pedal downwards. This begins with muscle action through the push phase from the gluteus, quadriceps, and calves. Then during the third and fourth quadrant of the pedal stroke or pull phase the initial work is accomplished by the hamstring and calves pulling the foot backwards and once nearing the top of the pedal revolution the quadriceps and tibialis anterior take over lifting the foot and knee back to the top of the action. Hence, along with muscular strength and power there is a high-level of muscle coordination needed via rhythmic frequency and pattern to be able to pedal efficiently.  

Exploring Flywheel Training Beyond Strength Gains

It’s been motivating to explore the effectiveness of flywheel training for acute enhancement protocols and as a strength builder, but I am also interested in its ability to assist in the training of muscle coordination and activations patterns with the aim of enhancing sports and cycling performance. Research by Hansen (2013) revealed that freely chosen pedaling frequency reflected the repetitive motion that follows a consistent pattern or rhythm of pedaling. While the tangential pedal force profile reflected the rhythmic movement pattern.  Recently, Professor John Cronin (2024) highlighted via video athlete movement patterns comparing a traditional barbell squat versus a flywheel squat. He points out that the flywheels continuous and rhythmic flow between concentric and eccentric contractions is quick, fluent and provides the athlete with efficiency like movement patterns found in sports. 

Flywheel Movement Patterns Mirror Sport-Specific Demands

Thus, one of the benefits of flywheel training is its ability to closely optimize muscle coordination patterns to sports movements. Flywheel training elicits enhanced activation of key muscle groups involved in cycling such as the quadriceps, hamstrings, glutes, and lower leg muscles. The flywheel achieves this via kinetic energy transferred to the wheel to provide resistance. So, as an athlete performs an exercise, such as squats, the flywheel's rotational inertia produces neuromuscular overload during the movement's concentric and eccentric phases. This continuous resistance provided by the flywheel could potentially provide smoother and more efficient muscle recruitment patterns, facilitating a transfer of strength and power throughout a pedal stroke.   

Programming Considerations for Cyclists Using Flywheel

I believe integrating traditional resistance training with flywheel training in the hypertrophy to power phases will help to develop these muscle activation patterns. Then during the competitive season, the focus could switch to specificity and the use of flywheel to help maintain the athlete’s strength and performance abilities. When assessing cycling I may make slight adjustments when performing squats on the flywheel platform. For example, shifting my foot stance from shoulder width to the width of my bottom bracket on the bike. Also, maintaining the exercise motion to be smooth and fluent, while sometimes incorporating partial squats to mimic a quicker turnover of muscle actions like pedaling action. 

Enhancing Performance and Economy Through Flywheel Training

I believe flywheel training can have a positive impact on cycling performance. Flywheel resistance training may help to prompt specific adaptations that contribute to improved strength, power, and endurance. As well as the added benefits of muscle coordination and efficiency helping to enhance economy of movement and combating fatigue during prolonged rides.  As further research continues to explore the nuances of flywheel training protocols and its application to sports and cycling performance, athletes and coaches can leverage this innovative training modality to achieve a competitive advantage.  

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References  

1. Lima da Silva, J.C., Tarassova O., Ekblom, M.M., Andersson, E., Ronquist, G. & Arndt, A. (2016) Quadriceps and hamstring muscle activity during cycling as measured with intramuscular electromyography. Eur J Appl Physiol. 116: 1807-1817. 

2. Costa-Garcia, A., Ubeda, A. & Shimoda, S. (2021) Effects of Force Modulation on Large Muscles during Human Cycling. Brain Sciences. 11: 1-10. 

3. Hansen, E.A. (2015) On voluntary rhythmic leg movement behaviour and control during pedalling. Acta Physiol 214 (702): 1-18. 

4. John Cronin (2024) Rhythm and Flow in Your Athletes.