Jppe -- agree on both counts. On trainer one exercise is one legged turns, four reps of 30 left and right legs. Having been on road bike for less than three years, still working in full round stroke. Hope to get there this year.
+1 on drops too. Been lowering and have little more to go. Apparently I'm flexible even at 69 and LBS says each drop lower will increase speed. Worked on first two adjustments.