With all the rainy weather we've had I've spent a lot of time on my bike trainer. A good friend reminded me of the value of single leg drills. Being outside so much I had forgotten these valuable training drills! Not only to they strengthen your legs, they strengthen the entire pedal stroke and help you to become a more efficient cyclist.
After a good warm up of 10 minutes complete the following and a moderate resistance:
Right leg only at 70-80 RPM's for 1:00
Left leg only for 1:00
Both legs for 2:00 at 90 RPM's
Right leg only at 70-80 RPM's for :30 seconds
Left leg only for :30 seconds
Both legs for 1:00 at 90 RPM's
Right leg at 70-80 RPM's for 1:00
Left leg for 1:00
Both at 90 RPM's for 2:00
Right leg only for :30 at 70-80 RPM's
Left leg only for :30
Both legs for 2:00 recovery then repeat at a slightly higher resistance.
Cool down for 10 minutes.