What Is Ankling in Cycling: Improve Your Pedal Stroke with Simple Ankling Drills

Ever hit a climb and feel like you’re pushing hard but not making the progress you expect? Or watched a fast group ride and wondered how some riders maintain smooth, powerful pedaling at high cadence? If you’ve asked yourself “what is ankling in cycling” while trying to close a gap or improve efficiency, you’re in the right place. This subtle ankle movement could be the missing piece in your pedal technique.

What is ankling in cycling?

Ankling in cycling is a small, controlled motion at the ankle—alternating dorsiflexion (toes up) and plantarflexion (toes down)—that helps extend the effective part of your pedal stroke. Rather than wildly flailing your feet, ankling refines the angle of your foot through the revolution so you can smooth out the “dead spots” at the top and bottom of the stroke, transfer power more efficiently, and maintain cadence with less wasted energy.

How ankling fits into the pedal stroke

• Top of the stroke: slight dorsiflexion reduces the dead spot and prepares the knee for the power phase.
• Downstroke/power phase: plantarflexion adds a tiny extra push through the end of the stroke.
• Recovery: controlled dorsiflexion helps lift the heel and sets up the next downstroke.

Think of ankling as a refining technique rather than adding a new motion. Most elite cyclists use a little ankle action naturally; it’s the timing and subtlety that make it effective.

Benefits of ankling for cyclists

When practiced correctly, ankling improves several aspects of your ride:

• Better pedaling efficiency: Smoothes power delivery and reduces wasted effort at the top and bottom of the stroke.
• Higher sustainable cadence: Makes it easier to spin at faster cadences without bouncing or tension.
• Improved power transfer: Small extra ankle drive can add watts without increasing perceived exertion.
• Reduced knee or hip compensation: Encourages a more balanced pedal stroke, so other joints don’t overwork.

How to practice ankling: drills and workouts

Start slow and deliberate—ankling should feel natural, not forced. Here are progressive drills and workout variations to add to your training.

Beginner drills

1. Cadence spin with focus (10 minutes): On a trainer or flat road, spin at 90–100 rpm. Concentrate on a small ankle motion—imagine scraping mud off the bottom of your shoe as you complete each stroke.
2. Slow single-leg drill (30s × 6 each leg): Clip one foot out or unclip lightly (use caution). Pedal 30 seconds on one leg at an easy cadence to feel where the ankle should move during the full revolution.
3. Heel drop and lift (2 sets): While seated, pedal at moderate cadence and practice lifting the heel slightly on the upstroke, then dropping the toes on the downstroke. Keep motion subtle.

Intermediate to advanced variations

• High-cadence intervals with ankling focus: 5×2 minutes at 105–115 rpm with 2 minutes recovery. Maintain the ankle motion and note improvements in smoothness.
• Power bursts (6×20s): From a standing position, accelerate with conscious ankling through the sprint. This helps integrate ankle timing into high-power efforts.
• Climbing simulation: Do a 10–15 minute sustained climb effort and use ankling to maintain cadence and reduce “mashing” at the top of the stroke.

Use a cycling computer or cadence sensor to monitor changes. Start with short sets and gradually increase practice time to avoid fatigue-driven bad habits.

Bike fit, footwear, and mobility: supporting ankling technique

Technique alone won’t work if your setup prevents proper ankle motion. Consider these lifestyle and equipment tweaks:

• Cleat position: Fore/aft cleat placement affects ankle angle. Slight adjustments can make ankling more comfortable and effective.
• Shoe stiffness: Too rigid shoes can limit ankle feel. If you can’t feel subtle movements, review your footwear.
• Ankle mobility and calf flexibility: Daily calf stretches, ankle circles, and foam rolling promote the range of motion needed for ankling.
• Bike fit: A professional fit ensures saddle height and fore/aft position allow the right joint angles for controlled ankle motion.

Real-world example: on a multi-hour group ride, I focused on ankling during long pulls. I maintained a higher cadence with less fatigue than usual and felt fewer knee twinges—proof that a small change can yield big results.

Common mistakes and how to avoid them

• Over-ankling: Excessive ankle movement creates inefficiency and instability. Keep it subtle.
• Pushing with toes: Avoid forcing power by pointing toes intensely—this can strain the calves and Achilles.
• Neglecting mobility: If ankles are stiff, attempts to ankle will be awkward. Prioritize mobility work.

Frequently Asked Questions

1. Will ankling make me faster?

Not by itself. Ankling improves pedaling efficiency and smoothness, which can help you sustain power and cadence better. Combined with structured training, proper bike fit, and nutrition, it can contribute to faster rides.

2. Is ankling the same as spinning faster?

No. Spinning faster (increasing cadence) and ankling are related but different. Ankling refines the pedal stroke at any cadence; it makes high cadences easier to maintain but isn’t a substitute for cadence training.

3. How long does it take to learn ankling?

Everyone adapts at a different pace. With regular, focused drills (5–10 minutes a few times per week), most riders notice improvements in 2–6 weeks. Integration into race or group-ride situations may take more practice.

Conclusion: Try ankling today

So, what is ankling in cycling? It’s a small, strategic ankle motion that smooths the pedal stroke, improves efficiency, and supports higher cadence riding with less effort. Start with the beginner drills, focus on mobility and bike setup, and gradually integrate ankling into your intervals and climbs.

Ready to try it on your next ride? Add a couple of ankling drills to your warm-up, then test the difference during a controlled interval. For more exercises to support your on-bike performance, check out our workout routines and recovery suggestions. To pair technique with proper fueling and overall health, visit our nutrition guides and wellness tips pages.

Want personalized guidance? Comment below with your riding goals and I’ll suggest ankling drills tailored to your level.