I'll try to keep this short and to the point. I would love to hear from anyone that has either had to work through themselves or coach others through remedial spin issues.
I "had" a pretty good spin. Sufficiently so, that when joining new or unfamiliar groups I'm accustomed to people asking, "You been cycling long?" Me, "Yeh, sort of. Why?" Them, "You've got a really smooth pedaling style."
But, that's history. It's gone. After 25+ years of spinning mostly 180m cranks I'm experimenting with 200's. Top dead center is now 40mm higher than it once was and that has completely broken my otherwise wonderful spin. It's also creating an even bigger issue with standing climbs. My trailing hip is getting jacked up because my knee is not naturally bending enough to bring my foot over TDC without being driven there by the pedal.
So, I'm looking for the quickest way to regain my form.
I've pulled some of my training books off the shelf and done a couple internet searches. It seems that in these regards not a lot has changed over the last 30 years. One legged drills, pulling (top of the shoes) drills, focusing on various sectors of the stroke as your primary means of power etc.
Because bottom dead center has not changed for me. Ankling and the bottom half of the stroke aren't as much a concern. It's primarily the top that I'm most concerned with.
One legged drills are currently the hardest thing for me to do and subsequently what I believe to probably be providing the greatest benefit. On the 180's I can sit on the trainer and happily spin a single leg for 5 minutes over a range of cadences and resistances. On the 200's I'm far from smooth, after 40 seconds it becomes an effort to keep any form and I don't think I've completed an entire 2:00 minutes without either stopping or stalling and unintentionally back pedalling.
Are there any drills that might be of greater benefit?
Standing climbs: As stated they aren't smooth or efficient at the moment. Initially I started trying to keep my butt down, encouraging my knee to bend and bringing my foot up by focusing on trying to maintain awareness of where my saddle nose was. However, I believe this keeps me too low and aft. So, currently I'm just trying to mentally imagine my butt 4cm lower than I might otherwise end up.
Any thoughts on how best to approach standing climbs?
If you've got anything that could help expedite this relearning curve, thanks for reading and responding.