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  1. #1
    GALICO Galico's Avatar
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    Isolated Leg Training-The Bucket and The Butt

    While on my trainer I put a small bucket or trash can next to each pedal and rest the foot that is not spinning on it. This takes the pressure off my butt and allows me to do more intervals.The bucket is around the same height as my bottom bracket.
    My ILT routine
    Gear 52-15 Cadence 50-60, Left Leg 3 min, 1min Rest, Right leg 3 Min. 1 min rest
    Gear 42-23, Cadence 70-90. Left 3Min, 1 min Rest Right 3 Min 1 min rest.
    Gear 52-15 Cadence 50-60, Left Leg 3 min, 1min Rest, Right leg 3 Min. 1 min rest.

    When I find I can't spin smoothly I will give myself an eaisier gear concentrating on the lift.
    Without the buckets or trying to just rest my leg on the trainer my butt gets too sore.
    Any stationary training tips would be appreciated
    You Don't Have to Love Pain to Ride-You have to Learn to Deal With It.

  2. #2
    nbf
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    Not a tip - sorry, but a question. When I try one legged pedaling on my trainer, The cranks seem to sort of skip on the top of the stroke once the cadence gets above 50, any helpful hints.
    Look behind you - coming up!

  3. #3
    bac
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    Quote Originally Posted by nbf
    Not a tip - sorry, but a question. When I try one legged pedaling on my trainer, The cranks seem to sort of skip on the top of the stroke once the cadence gets above 50, any helpful hints.
    You are not spinning good circles. The skip you describe is your legs turning squares when your pedals are turning circles @ the top of your spin. Concentrate on trying to touch your toes to the front of your shoes during the 10-2 o'clock position. It will take some practice, but you will get better quickly.

  4. #4
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    Quote Originally Posted by nbf
    Not a tip - sorry, but a question. When I try one legged pedaling on my trainer, The cranks seem to sort of skip on the top of the stroke once the cadence gets above 50, any helpful hints.
    The top of the stroke is your "top dead center" of your full revolution of one pedal stroke. If your foot is skipping at the top of your pedal stroke, it's the sign of a choppy pedal stroke. It's not uncommon- that's one great reason why you should work on one legged drills. By learning to round out your pedal stroke, you'll be able to decrease that "skip" at the top of the pedal stroke, and if you're lucky, get rid of it altogether. You're in the right direction- you just need to stick with it and remember to keep your pedal stroke smooth, even, and rounded.

    Koffee

  5. #5
    nbf
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    Thanks for the input (sorry for the Hijack Galico), was just wondering - since this mainly happens on my right leg - which is about 1 cm longer - will any bike adjustments help?
    Look behind you - coming up!

  6. #6
    GALICO Galico's Avatar
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    Our friends are very informed and everything they say about the round stroke holds true. I will tire especially at the higher cadence and those strokes get choppy like you say. Just close your eyes, focus on your big events and concentrate on that 10 - 2 o clock part of that stroke. To me if I have to give myself a gear to finish with big round strokes it's ok because I think finishing the interval is the most important.
    You Don't Have to Love Pain to Ride-You have to Learn to Deal With It.

  7. #7
    Senior Member iowarose's Avatar
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    I have a DVD that also uses single-leg drills (spinervals). It uses 30 second sets for each leg, 5 on each leg, no rest in between (about 5-10 seconds to clip in/out). The DVD does this twice, once in 52-15, and then in 42-21 (with about 20 minutes of intervals in between). I have found that these work well - it's smoothed out my pedal stroke considerably, and I can maintain a cadence of 85-90 on each leg throughout each set.

    I'll try the 3/1 sets too.

    I do the DVD about once a week. It's helped a lot.

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