As I said in post 2, do one legged pedaling intervals on the bike. These are best done on the trainer or rollers. The sequence is 2 minutes each leg alone (OLP), then 2 minutes legs together at a zone 2 pace, repeat until exhaustion. Use a gear which has you crying for mommy the last 15 seconds. Alternate the OLP between two cadences: 50-55 in a big gear, 80-85 in a tiny gear, same gear for both legs. If you don't have a trainer or rollers, do them on a long, shallow hill. Flat is no good. They must be done against resistance. I do them for a total of between 15 and 45 minutes, depending on fitness.