Perfecting your pedal stroke
02-06-09, 10:24 AM
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Race and Ride
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Perfecting your pedal stroke
Most of us are spending a good amount of time on our Indoor trainers these days which is a great time to think about your pedal stroke efficiency.
My Favorite drill is called the box drill. It works like this:
30 sec focus on pulling your feet back (shoe scraper/getting dog poop off your shoe) , 30 sec focus on Knees up, 30 sec focus on feet forward and 30 sec focus on knees down.
What is your favorite pedal stroke drill?
My Favorite drill is called the box drill. It works like this:
30 sec focus on pulling your feet back (shoe scraper/getting dog poop off your shoe) , 30 sec focus on Knees up, 30 sec focus on feet forward and 30 sec focus on knees down.
What is your favorite pedal stroke drill?
02-06-09, 10:41 AM
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staring at the mountains
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rollers and single leg drills. Not always together.
02-06-09, 12:24 PM
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I am thinking about what P Harding has been posting. Try the Q Rings, the elliptical chain rings which help the pedal power in those dead zones.
02-07-09, 10:55 PM
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just another gosling
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Rollers and one legged pedaling together. Before I start that, I do a few weeks of high cadence pedaling on rollers, 115 or better, for long periods.
02-07-09, 11:19 PM
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Its Freakin HammerTime!!!
rollers +1000
I just hopped off of mine.
I just hopped off of mine.
02-07-09, 11:28 PM
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do any of you ride one legged on the road for a training ride? i dont have a trainer or rollers, i might have to give this a try tomorrow morning on the streets 
02-08-09, 03:12 AM
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The best thing for peddalling technique IMO is ride a fixed wheel bike for training. Not a tiny gear but something like 76inches but depending on your ability.
02-08-09, 11:14 PM
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I've tried it. IMO it's easier than on rollers, but that doesn't mean it won't work, just do more of it - longer intervals, on the flat anyway. Try 5 minute intervals on each leg, or working up to that. Or 2 minutes on climbs. HR in zone 2. It's kind of fun on an easy group ride. Makes you look like a real show-off, though.
