I need to do this drill when I dont have time to ride or weather doesnt allow. Drill #2: Single Leg Pedaling on Trainer If you have an indoor cycling trainer, this is a great drill to improve pedaling efficiency. With one foot clipped into your pedal and the other leg free (either resting on the frame of your trainer or on a box next to the bike), shift to an easy gear and pedal for 20 to 30 seconds (or until fatigue). Repeat with the opposite leg. Start with five repetitions with each leg, increasing the duration of the drill as it becomes easier. Tip: This drill will feel awkward at first, in part because you will likely have many spots along the course of one revolution where power isnt being produced. These are called dead spots, and are precisely the reason why this drill helps you to pedal in smooth circles. If youre having a hard time with this drill at first, clip both feet into the pedals. Do the drill the same, trying not to use one leg (even though its clipped in) and letting the other leg do all the work. Switch legs every five pedal strokes for about five minutes. This is also a good way to practice if you dont have an indoor trainer or for when youre riding on the road.
Posted on: Wed, 12 Mar 2014 12:29:28 +0000
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