Originally Posted by
Allegheny Jet
Rollers, overgear intervals and high cadence intervals will help in training the body to utilize the whole stroke. I've noticed myself when I'm doing TT intervals that if I concentrate on putting power into the whole pedal stroke the wattage jumps up considerably along with the speed. Lately I keep having to remind myself on rides to pedal in circles where a few months, after the indoor training season ago, I pedaled in circles as second nature.
+1 and... Pedaling drills... Here is a workout. 100 5 min, 105 4 min, 110 3 min, 115 2 min, 120 1 min, 130 30 sec, 140 30 sec repeat. This drill is best done on rollers or a trainer with minimal resistance. The visual I use is to keep my foot in the top of the shoe. When riding in a group or racing, I use 90 cadence off the front and 100 sitting in. The idea is to use the high cadence to clear lactic acid and the 90 for better muscle efficiency.
I find that after a motor pacing session at the track at high cadence, the next day on the road, I feel like anything is possible.