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Old 04-29-05, 08:45 AM   #1
Dr. Moto
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One-legged spins?

Browsing through the forums I saw a mention by someone of doing one-legged spins to improve form. Does anyone do these? This actually sounds viable now that I'm clipless. How long do you go one-legged? What do you do with the idle leg?
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Old 04-29-05, 09:08 AM   #2
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I do pulls of 30 rotations each leg x 3 - 6 set followed by 3 sets of spins 110 rpms 3 sets of 20 seconds on 10 seconds off.
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Old 04-29-05, 09:32 AM   #3
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I do em on my rollers. Just stick your other leg out to the side and concentrate on spining a full circle.
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Old 04-29-05, 11:33 AM   #4
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I do these outside on relatively flat rides (preferrably un-congested with pedestrian or other traffic, too). I've only recently started doing them, on advice from a book I'm reading (Arnie Baker's "ACE" - Altitude Climbing Endurance). Once or twice a week (OK, I'm no Regimen Nazi) I do a few reps, 2-3 minutes per leg. Just put the unused leg on the chainstay out of the way; it's a little unnerving at first but you'll get over it quickly. Shift into a fairly high gear, something where I can get about 50-60 rpm. Focus on smoothness, trying to get every scrap of energy from the stroke going into moving you forward, not flailing around.

When I first started doing these I found that one leg had really been compensating for weakness in the other as my weak leg tired out much faster than the strong one. That's still happening but getting better, slowly.
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Old 04-29-05, 02:38 PM   #5
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I do them on the wind trainer, though not as often as I should. When I do them on the road I just bend the knee of the free leg and bring my foot up as close to my butt as I can.
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Old 05-01-05, 10:42 AM   #6
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i do these in the off-season. it helps me work on my dead spots and really work the muscle not being worked on.
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