Saddle Height, Core Muscles and “Toes Down”

Going though the obligatory 3 days of d.o.m.s. after the first 10k “barefoot” run. Not so long ago even a slow 2k run would have given 5 days of d.o.m.s so this isn’t a worry any more. 
Jacked the saddle up 3cm on the bike yesterday and did a hill climb. Felt much better. Will check later and see if it conforms to the 109% of inside leg length (centre of pedal spindle bdc to top of saddle). It just feels like you can move from this height on the saddle – to both push and pull. 
My “back protecting” position with a lower saddle height seems to cut off power – the heels even dropping below the pedal and the bottom of the stroke. One description I came across of the ankle bending like this is a “power sponge”. It’s like two separate pivot points – the pedal and the ankle both rotating and all the energy being soaked up by the ankle in the process – a bit like running in soft sand. 
Interesting article here on the use of core muscles in cycling:
I think this article is accurate in that combining psoas (iliopsoas) and abdominals makes for a complete and safe core muscle use. When I feel the action most efficient there is a sensation in the lower abdomen – which seems to connect the up stroke on one side with the down stroke on the other side. I suspect that although the psoas is the main player that the abdomen help to balance the activity and protect the back. It’s clear that each pedal stroke can’t feel like a “situp” or that wouldn’t last very long. Pulling up with the psoas however is not tiring – very much the opposite – it reduces tiredness in the legs. Regardless of this the core muscles appear to be “felt” though the abdominal area. 
All of this is leading me to a “toes down” pedal stroke instead of a “heels down” one. Hopefully it’s not also leading to another back problem!  Yesterday’s trial reduced my climbing time by about 10% – despite the legs still being tired from the Marmotte and running d.o.m.s.

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