Training & Nutrition - Perfecting your pedal stroke

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michaeldmanthey
02-06-09, 09:24 AM
Most of us are spending a good amount of time on our Indoor trainers these days which is a great time to think about your pedal stroke efficiency.

My Favorite drill is called the box drill. It works like this:

30 sec focus on pulling your feet back (shoe scraper/getting dog poop off your shoe) , 30 sec focus on Knees up, 30 sec focus on feet forward and 30 sec focus on knees down.

What is your favorite pedal stroke drill?

superdex
02-06-09, 09:41 AM
rollers and single leg drills. Not always together.
Garfield Cat
02-06-09, 11:24 AM
I am thinking about what P Harding has been posting. Try the Q Rings, the elliptical chain rings which help the pedal power in those dead zones.

Carbonfiberboy
02-07-09, 09:55 PM
Rollers and one legged pedaling together. Before I start that, I do a few weeks of high cadence pedaling on rollers, 115 or better, for long periods.
C_Heath
02-07-09, 10:19 PM
rollers +1000

I just hopped off of mine.
td.tony
02-07-09, 10:28 PM
do any of you ride one legged on the road for a training ride? i dont have a trainer or rollers, i might have to give this a try tomorrow morning on the streets :D
cyclingvirtual
02-08-09, 02:12 AM
The best thing for peddalling technique IMO is ride a fixed wheel bike for training. Not a tiny gear but something like 76inches but depending on your ability.
Carbonfiberboy
02-08-09, 10:14 PM
do any of you ride one legged on the road for a training ride? i dont have a trainer or rollers, i might have to give this a try tomorrow morning on the streets :DI've tried it. IMO it's easier than on rollers, but that doesn't mean it won't work, just do more of it - longer intervals, on the flat anyway. Try 5 minute intervals on each leg, or working up to that. Or 2 minutes on climbs. HR in zone 2. It's kind of fun on an easy group ride. Makes you look like a real show-off, though.