Our fall base period group training cycling class has been aimed at improving endurance, strength, and efficiency. Isolated leg training using single leg drills have been a staple in our programming. Elite Level USA Cycling Coach Thomas Chapple who has worked with Joe Friel's UltraFit.com discusses single leg pedaling. To perform the single leg drill, unclip one leg and pedal with the other leg only keeping the cadence between 60 and 70 rpm. We begin with work intervals of 30 seconds per leg and building to 1 minute of work. The goal of this drill is to teach your legs to make smooth full circles, eliminating the dead spots by concentrating on both the pull through the bottom of the stroke and the lift back over top. If you are working with a power meter, make sure power output is evenly balanced between both the left and right legs.
-Coach Vic Brown
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