R/L balance
#1
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R/L balance
I added a 2 sided power meter (Pioneer) around 15 months ago, and noted that while my power was a bit lopsided (L leg dominant) in Z1/Z2, that I was pretty close to 50/50 in hard efforts (tempo and above). Then last November I broke my pelvis on the left side, spent 5 weeks off the bike, 6 weeks off the road, and have spent the winter and spring building myself back up to form. In the process, I've increased my FTP by 30 watts over this same time last year, and am generally happier with my overall form than I have been since I started racing a few years ago.
The problem is that I'm now consistently showing a 60/40 R/L balance across the board, favoring my right leg.
Given a broken pelvis and lingering sciatica on my left side, I'm not shocked that my left leg is lagging, but I'm not happy at the balance.
Beyond consciously putting more effort into my left leg and some single leg drills, what should I be doing to try to get back to a 50/50 power balance?
The problem is that I'm now consistently showing a 60/40 R/L balance across the board, favoring my right leg.
Given a broken pelvis and lingering sciatica on my left side, I'm not shocked that my left leg is lagging, but I'm not happy at the balance.
Beyond consciously putting more effort into my left leg and some single leg drills, what should I be doing to try to get back to a 50/50 power balance?
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Formerly fastest rider in the grupetto, currently slowest guy in the peloton
Formerly fastest rider in the grupetto, currently slowest guy in the peloton
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I'd be curious to see what would happen if you ran with a Garmin watch and HRM-Run. Would your ground contact time balance show the same L/R bias?
Mine doesn't. Pretty much always a perfect 50/50 when I run, but my left leg is dominant on the bike, moreso at lower power levels like you.
Mine doesn't. Pretty much always a perfect 50/50 when I run, but my left leg is dominant on the bike, moreso at lower power levels like you.
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The only thing I know to do is one-legged pedaling on the rollers or trainer. I find it doesn't work as well on the road because the momentum makes it too easy. If you must do them on the road, use a steady uphill grade and pedal as fast with both sides. Other than that, like you say, I just concentrate on pedaling a little harder with the weak side.
OTOH, does it really matter? We're all limited by aerobic capacity, not usually by leg strength. There are one-legged cyclists who can ride 30.
OTOH, does it really matter? We're all limited by aerobic capacity, not usually by leg strength. There are one-legged cyclists who can ride 30.
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Having a 50/50 balance would be pretty unusual. From what I've seen from riders that have the stats, one side usually contributes a bit more than the other and this is entirely normal and not anything to be concerned about.
Your difference of 60/40 is a bit on the high side, though. As you say it's not surprising given the previous injury and lingering issues you have on that side. My suggesting would be some off-bike strength/mobility work. You can should be able to find plenty of exercises to try on YouTube to help with the sciatica, for instance.
Your difference of 60/40 is a bit on the high side, though. As you say it's not surprising given the previous injury and lingering issues you have on that side. My suggesting would be some off-bike strength/mobility work. You can should be able to find plenty of exercises to try on YouTube to help with the sciatica, for instance.