Single Leg Bike Drills

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.