Fortunately, efficiency is something that can be learned. With practice and patience, you can learn to stretch your energy dollar.

 WHERE TO START

 The best place to start is with the pedal stroke. When we first learn how to ride, the mistake we all make is pedaling in squares, or "mashing." This means pushing downward, while neglecting the upward pull. But if you train yourself to pull upward, the dead spot in the pedal stroke is eliminated and less energy is wasted in the downward stroke.

 Spinning is the core of proper technique. Mastering this skill can make a good cyclist into a great cyclist. Spinning is a pushing and pulling of the pedals simultaneously. As one foot is pushing downward, the opposite foot is pulling. Sound easy? It isn't. The difficulty lies in the contracting and relaxing of the muscle in the upper leg. This is where the practice portion comes in. At first, this takes a lot of concentration, but as you become more comfortable, it will become almost effortless. The key is to learn how to focus on the upward motion of the pedal. Clipless pedals, as opposed to toe clips, will make the process easier. (Note: this training procedure is impossible to perform without clipless pedals or toe clips.)

 HARD EARNED ADVICE

 Don't be afraid of clipless pedals. It will usually take the average person about two rides to become accustomed to their mechanism. If you ask anybody who uses them, they will tell you that they can't ride without them.

 Another useful tool for increasing pedaling efficiency is a cadence meter. The purpose of the cadence meter is to inform the rider at what RPM he is pedaling. This is where the importance of leg speed comes in. Leg speed is defined as the rate at which the rider is turning the pedals over. The higher the revolutions per minute, the higher the leg speed. By training leg speed, the rider is training the body to call upon muscle fibers for a desired amount of time. Spinning at a high rpm for a long distance helps the rider increase neuromuscular memory.

 In the beginning, this type of training is best performed on a smooth surface. This doesn't mean you have to give up your dirt ride. Just pedal to the trailhead instead of driving there. If you don't live close enough to a trailhead, park your car a few miles away from where you start. Start off in an easy gear and work on staying in the 90 to 100 rpm range. This is going to feel somewhat strange at first. You are pedaling very fast, but you are not rolling at a very high rate. Don't let this anxiety force you to shift to a higher gear and ruin your cadence. Remember, you are practicing to become fluid. Concentrate on pushing and pulling and the timing of the muscle contractions of your upper leg. As you are doing this, be aware of what the rest of your body is doing. Start from your head and move all the way down to your toes. You are looking for any place where your body is wasting energy. Relax any muscles that are not directly involved in the pedal stroke. Keep your head up and your posture stable. Don't slouch your shoulders or spine. Keep your arms slightly bent, so that you can absorb shock with your arms and not your back. Relax your grip. Don't let your hands clench the bars. Believe it or not, you can even use up a lot of energy squinting your eyes.

 THE LEARNING CURVE

 After two to three weeks, you will begin to notice that your climbing is smoother and more refined. This is a manifestation of learning to pull the pedals. You will notice that you become quite smooth in rocky and technical climbing sections. Your endurance will go up, your speed will increase and your drive train will last longer. Above all, you will be much more fluid on the bike.

 MASTERING THE ART

 After you have mastered the art of the spin, it is time to work on long climbs. The goal of climbing is to be comfortable in the saddle while spinning for long periods of time. This is where you develop a lot of your strength and power. Power is a term given to the ability to exert maximal force during a specified effort. Remember, don't rush ahead. This type of training is to be done only after a smooth spin and leg speed have been developed. This is to prevent any problem that can be caused by excessive mashing. Without the proper form, many experience pain in the lower back, premature fatigue in the quadriceps or pain in the knees from excessive sheering force due to underdeveloped musculature. Many of these problems can be remedied by working out in the gym to increase strength in the upper body and legs. An area that should be emphasized is the trunk, which includes the abs, obliques and erector muscles of the spine. This is the hub of your body.

 Even if you aren't a racer, don't neglect your technique. Better technique is not just about winning races, it is about having more fun. Don't turn this into a job or work. Just take the time to observe your techniques and evaluate where you should improve. Proper technique will ensure less injury and a much more enjoyable experience each time you go out.