Foot should hit the ground right below the body directly under the center of gravity. Pretend there is a plumb bob right under your belly button. Where the plumb bob points to on the ground is where the foot should land. Landing any forward of that will result in braking and knee injury.
Relax the foot. The entire foot should be completely relaxed when it strike the ground. If somebody grab the foot, they should be able to move it around freely. Foot should relax completely until it lifts off the ground. Have to concentrate on relaxing the foot.
Relaxed foot means that you cannot use the feet for fore aft balance. Need to use the motion of the legs to balance the body.
Evo Skin - The most minimal
Feelmax Panka - More like a normal shoe.
Most important is to keep the muscles relaxed. Think of spinning the cranks as if you are riding slightly downhill. Pedals are just spinning in circles with relaxed muscles. once muscle gets tired, it like to tense up, and then is impossible to spin. The muscles end up fighting each other, and you get tired quickly. So much that you can't ride anymore. Mentally force the muscles to relax as you spin the cranks. If muscles are relaxed, you can go for a long time even up a steep hill without getting tired. Or at least not as tired.
Force the body to develop energy as you bike. Do not use too much energy. Push just enough so you are not straining. Body can't keep up with energy production. Don't go too slow either, or body shuts down energy production. Put some effort into each pedal stroke to keep energy flowing, and more importantly leg muscle can recover. More effort tells the muscle to recover faster.
Best to use a regular platform pedal with strap and not the clipless to start. For one thing, you cannot pull on the upstroke yet, so the clipped in shoe is a waste. You can go fast enough to keep up with many people just using the platform pedals. The up side is you can wear your favorite tennis shoes to ride. You don't have the awkward clacking sound when you walk into a store for a snack or for lunch. The more comfortable you are at riding, the faster you will improve. When you have perfected the down stroke, and ready to move on to the up stroke, then get the clipped in pedals. That is going to take a while.
Is very hard to use the right muscle at the right time in a pedal stroke. You may think you are going as efficient as you can, but in reality, your muscles are fighting each other. Cavemen did not ride a bicycle, so pedaling in a circle is not natural to us. One way to do it is called Attentuin Deconcentration. It was a technique used by the world's best female free diver Natalia Molchanova.
This is what she said of it:
Molchanova’s technique for concentration was based on a procedure she called attention deconcentration. She said it came from ancient warriors and was used by samurai, and that in Russia it had been adapted and developed for people who held very boring jobs. It involved moving one’s attention to the periphery of one’s awareness, against the imperative of the eye, which is trained to focus. It was a form of meditation. As one advanced into it, the left cerebral hemisphere, which deals with words, grew quiet. This allowed parts of the mind and body more resistant to the frightening stresses of free diving to take over. When she dove, she said she felt as if she had a melody in her head that kept her focussed, “but otherwise I am completely not in my mind.”
By de-concentration, you can monitor all your leg muscles in real time, and make sure they are not fighting each other. If done right, you can pedal a long way at high speed, and not get tired.
During breathing, keep the shoulder of the breathing arm in the water as much as possible. That will keep the body above the water as long as possible.
The chin shold touch the shoulder so the mouth is in the wake. Water will form a low area for breathing.