It's sorta weird at first.....basically, it's like sitting in your chair and flexing your left glute then right glute...but just do it on the bike.....the rest will happen naturally! I usually use my quads/thigh muscles to start my downward stroke, you know, just using the tops of my thighs.....when I flex my glutes before hand it sort of pushes against the quads and give me more umph!! I was cruising on the flats at 25-26 mph for a couple of miles whereas before I would only cruise at 21-22 mph.....the little hills that I encounter on my commute are nothing now.....before, I would just rock slightly back and forth in my 39-17/18 to get up these little pesky extended speed bumps, but now I power over those suckers in the 53-16 range! (side note: your bum may feel a little "spent" the first few times)

It's really hard to explain here , on a forum, what exactly goes on...you've just gotta try it! Flex those glutes each stroke! Try it on a straight-away for a couple of minutes and then just pedal normally....then try it on a little hill......see if it doesn't make a difference. It has with me....

Some of you probably do this without even knowing it.....it's a technique thing, I suppose that one wouldn't normally do unless told about it......

My route is a little over 27 miles one way.....I usually do it in the 1:45-1:50 range....the last three have been sub 1:40!