Here are a few pointers to improve your technique:

Pedaling technique applies to all riders, whether you are starting out or at pro level. Good technique allows one to save energy and leg strength in any race for longer periods. As a beginner you tend to square pedal, but it is not an ideal, as it does not utilise the full power of the leg.

Lower your saddle by 2-3mm from the normal height. This will make you less likely to bounce in your seat.

Consider using shorter crank arms. This will to reduce the diameter of the pedaling circle and will decrease your foot speed at any given rpm.

Do not only concentrate on pushing down on the pedal, but focus on pulling through at the bottom of the pedal stroke. This is just like scraping mud off your shoe, then rolling the knee up and forward to get the pedal through “top dead centre.” It's like pushing someone away from you.

Do isolated leg training, such as one-leg pedaling exercises to help you develop the entire stroke. Do this on a trainer or a flat section of road, pedal for 1min with one leg at a time at about 70% of your normal rate.

Strive to ride at cadence of 80­ to 100 rpm. If you do not know this cadence level, you can spin in your small blade and the lowest gear you are comfortable with, and use your speedometer as a guide. What you are trying to achieve, is for your upper body to remain static while your legs spin smooth circles under quiet hips.

Your heart rate will increase when you spin, so you should do your intervals in a smaller gear at a very high rpm. Do not worry about this, because eventually your body will adapt to this and your heart rate will decrease.

In conclusion, there’s no substitute for practice, so incorporate pedaling drills into your rides twice a week. Concentrate on pulling through at the bottom of the stroke with your hamstrings and pushing over the top. This is known in cycling as “pedalling circles,” and when it becomes second nature, provides a base for miles of effortless riding.

Good Luck!