Proper foot position...

Hope this helps
http://www.power.no/technique.htm

aidan

that link sums it up!

What a wonderful illustration. That already helps. I was primarily pushing/pumping with no pulling action. I tried it just for a few moments this AM and noticed that there is *much* less pressure on my patella(knee cap) than previously. Thanks again.

Okay, now I'm really confused. ALL of my spin instructors have always said to keep your feet FLAT throughout your pedal stroke. It seemed unnatural at first, but after doing it for 2+ years it feels pretty normal. This illustration is the total opposite, with the foot in constant motion. Is this just an overexaggeration to point out the different parts of the stroke or should your foot really move that much?

that might be the case if you are riding without clippless pedals, as it would probably be the most efficient way without your foot sliding off. however, if you are riding with clippless pedals you have the advantage of changing the angle of your ankle to get more of a push and pull in your stroke. so the illistration is an actual demonstration of proper technique and isnt exagerated.

aidan