Work out right
This is the section between 12 and 5pm on a clock. Drop your heel by 20o in this phase to get the most out of your hamstring.
is known as the transition phase. Contract your calf muscle to point
the toe by 20o (like you’re scraping mud from the bottom of your shoe)
but don’t move your foot away from the pedal.
leg is raised by the pedal momentum and not under a high degree of
muscular load in order to lose as little of the stored power as
Return to your down stroke again at 12 o’clock - don’t wait until 3pm (which is common) as you risk losing momentum and power.