Improving your pedalling efficiency is of great benefit to all cyclists. Conducting Single Leg Drills (SLD) will help develop your ability to pedal in complete circles. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers.
Each Sunday I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
The inspiration for this session comes from a workout in an article by Marc Evan’s in the November 2007 issue of Triathlete Mag.
Technique Session #1
- 10min WU Level II;
- 10x Level I
- 30sec SLD(L) 100rpm,
- 30sec SLD(R) 120rpm,
- 30sec SLD(L) 120rpm,
- 30sec SLD(R) 100rpm;
- Then:
- 30sec SLD(L) Level II 70rpm,
- 30sec SLD(R) Level II 70rpm,
- 30sec SLD(L) Level II 100rpm,
- 30sec SLD(R) Level II 100rpm;
- 30sec SLD(L) Level II 65rpm,
- 30sec SLD(R) Level II 65rpm,
- 30sec SLD(L) Level II 105rpm,
- 30sec SLD(R) Level II 105rpm;
- 30sec SLD(L) Level II 60rpm,
- 30sec SLD(R) Level II 60rpm,
- 30sec SLD(L) Level II 110rpm,
- 30sec SLD(R) Level II 110rpm;
- 30sec SLD(L) Level II 55rpm,
- 30sec SLD(R) Level II 55rpm,
- 30sec SLD(L) Level II 115rpm,
- 30sec SLD(R) Level II 115rpm;
- 30sec SLD(L) Level II 70rpm,
- 30sec SLD(R) Level II 70rpm,
- 30sec SLD(L) Level II 110rpm,
- 30sec SLD(R) Level II 110rpm;
- 10min CD Level II;
- 10min Stretching
Start the workout with a ten-minute Warm Up (WU) riding at Level II.
The main set is made up of two sets focusing on Single Leg Drills (SLD) of 30 seconds durations. A Single Leg Drill (SLD) is where you unclip one leg and pedal with that single leg whilst the other leg is stationary. Focus on pedalling in a complete circle. The unclipped leg can be resting on a chair beside your trainer, on the rear of the trainer or just hanging in mid air away from your spinning crank/pedal.
The first set is conducted at Level I and is made up of ten sets of four reps, with each rep 30 seconds in duration. The first rep is for the left leg and is done at a cadence of 100 rpm. The second rep is for the right hand leg and is done at a cadence of 120rpm. The third rep is back to the left leg and is also done at 120rpm. The final rep is back to the right leg and is done at 100rpm.
Before the next set ride easily at Level II (with both legs clipped in) for eight minutes.
The second set is made up of a total of twenty Single Leg Drill (SLD) reps each of 30 seconds duration at Level II. Alternate between left and right leg for the whole duration.
Start with a rep on each side at a cadence of 70rpm, the next two reps the cadence is 100rpm, the fifth and sixth reps are at 65rpm, the next two reps at 105rpm, then 60rpm for the ninth and tenth reps, then 110rpm for the eleventh and twelfth reps, then 55rpm for the following two reps, 115rpm for the next two, then an rpm of 70 for the seventh and eighteenth reps, the final reps are done at 110rpm.
Complete a Cool Down (CD) for ten minutes at Level II.
Finish with ten minutes of stretching to assist with your recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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Prior to using this plan, you should be able to ride non-stop for 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.