PEDALING SMOOTHNESS DRILLS

Any of these drills can be done on the road or on a trainer such as a computrainer.

1. ISOLATED LEG DRILL #1 - put it in an easy gear and while riding at a moderate speed start pedaling with one foot for 30 seconds. Try to maintain speed and concentrate on a smooth even pedaling stroke. After thirty seconds start pedaling with both feet, concentrating on smoothness. Then do this same drill with the opposite leg. Keep repeating for 10 repetitions on each leg.
   

2. MODIFIED ISOLATED LEG DRILL #1 - The same as above but modify the times. 45/15 secs, 60/60 secs, etc.
   

3. LIFTING HELL - For those with adjustable cranks, increase crank length. You won't believe how much difference a few millimeters makes. This forces you to lift your legs higher, improving your lifting ability when you go back to your regular crank length.
   

4. SPINNING MADE EASY - For those with adjustable cranks, decrease crank length. You won't believe how much difference a few millimeters makes. You should be able to increase your cadence well above your normal top, working on fast twitch fibers and high speed coordination.
   

5. BOUNCE TEST - Put your bike in the lowest gear and see how high you can get your cadence without "bouncing" in the saddle. Increasing top speed (cadence) without bouncing is the indicator of improved smoothness.