Pedalling in circles is not a natural thing to do!
When you first start cycling you typically press on the pedals in the range from 2 O’clock to 6 O’clock
Elite riders apply power over a greater range; say 12 O’Clock to 7 O’clock
You need to use different muscles to do this
Try the following drills:
1) Scraping mud off your shoe
While cycling pretend that you have mud on the bottom of your shoe!
After pushing down to the 7 o’clock position, try to scrape that mud off!
This helps you get to get power to the pedals for more of the revolution by adding a bit at the end.
2) Kick through
As your foot comes through 11 o’clock kick your foot over the top as if you’re kicking a football (ok we know you’re a cyclist you’re unlikely to be into football, just try to remember that game you were into before you found a proper sport!)
You are basically trying to start pushing a little earlier
This helps you get to get power to the pedals for more of the revolution by adding a bit at the beginning.
3) Keep your feet in the top of your shoe
Try not to let your soles of the feet touch your shoe.
Keep all the pressure towards the top of your shoe
This helps you pull up during the rest of the pedal stroke where the weight of your legs is actually acting against your pedalling!
4) One legged pedalling
Try these drills out for 1 minute at a time and then gradually increase the time until you’re flying !!