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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 02-06-09, 10:24 AM   #1
michaeldmanthey
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Perfecting your pedal stroke

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?
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Old 02-06-09, 10:41 AM   #2
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rollers and single leg drills. Not always together.
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Old 02-06-09, 12:24 PM   #3
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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.
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Old 02-07-09, 10:55 PM   #4
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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.
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Old 02-07-09, 11:19 PM   #5
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rollers +1000

I just hopped off of mine.
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Old 02-07-09, 11:28 PM   #6
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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
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Old 02-08-09, 03:12 AM   #7
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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.
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Old 02-08-09, 11:14 PM   #8
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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
I'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.
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