Technique Drills 1/6-12

Four technique drills to combat boredom on the indoor trainer. These will help build form by exploring the extreme ends of the pedaling regime.

UNO — Muscle Tension:
Slow cadence (50-60 rpm), pushed back in the saddle or hovering just above. Use a large gear and high resistance (can be done outdoors on a gradual hill). Concentrate on keeping your whole body tensed and immobile, turning the legs in perfect smooth circles. The sound from the trainer should be as even as possible, minimize the dead spots. Hands in the drops or on the hoods. Hold for 2 minutes.

DOS — High Spin:
High to maximum cadence (120+ rpm), right below your bouncing threshold. Concentrate on a smooth, complete pedal stroke, keeping your arms and shoulders very relaxed and your hips loose and fluid. Hands on the tops or hoods. This works great using music where you can “double time” the beat, like during the chorus. Hold for ~30 seconds.

TRES — Power Starts:
Start from a stop or very low cadence, and build to 110 rpm or higher, a maximum sprint-type output. Think speed, not force. Start in a medium-high gear and click up at least twice during the 30-60 second interval. Concentrate on a round pedaling motion and smoothly getting on top of the gear, like a flywheel or electric motor. Stay in the saddle. Hands in the drops or hooks.

QUATRO — One-leg drills:
Unclip one foot and spin at a comfortable cadence for 30 seconds. Work on maintaining a smooth, circular pedaling motion.

These drills will pay off when you get tired on the road by keeping your pedal stroke smooth and efficient. Your competition will be pedaling squares and you will be spinning elegance.

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