Bike Drills- Single Leg

PedalStroke muscles

SLD. (single leg drills) focusing on 360 degrees of power one leg at a time. Focus on pulling foot back during bottom of peddle stroke, pulling up in the back half of stroke, and kicking across the top. Foot should be “Floating” in your shoe.

Start with both feet clipped in. Using right leg only and keeping left leg completely relaxed complete 20 complete pedal strokes, then unclip left leg and use only right leg. Repeat this on opposite leg. Over time increase duration of drills.

Use this drill often for warm up. It may also be included in longer rides to improve form.

Keep effort low and focus on perfect peddle stoke and form. Cadence range 70-90.


perfect pedal stoke


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