-63-
RIDING THE SQUARE
Focus on only one movement at a time. First, have
riders concentrate on pushing forward (kicking
over the top of the pedal stroke), pushing down,
pulling back (scraping ball of the foot along the
floor), then pull up (bringing their thighs towards
their chests). Gradually segment these four
actions together until riding a rounded-off square
and working toward a smooth-pedal circle.
Watch the power output, emphasizing certain
sections of the pedal stroke.
STANDING PULL AND SEATED
PUSH
While riders are seated, have them focus on
pushing down from 1 to 5 o’clock on the pedals.
When transitioning to a standing climb, change
the focus to the upstroke.
Keep a consistent resistance when standing
but increase RPM when seated.
Increase resistance by one gear each
standing climb.
HAMMERING
The goal of Hammering is to increase muscular
power in the saddle. Cue riders to begin pedaling
at a moderate resistance while seated. Then, ask
the riders to stay seated and begin hammering
on the pedals as hard as possible. Tell riders to
concentrate on pulling through the bottom of the
pedal stroke, smoothly stomping down during
the down stroke. Keep the upper body as still
as possible and let the legs drive the pedals.
The “stomping on the pedals” should last 15–20
seconds, with a full recovery between efforts.
This muscular workout will bring your riders into
an anaerobic intensity.
Utilize the power reading and try to repeat
the first or the strongest effort.
MUSCLE RECRUITMENT
Muscle recruitment drills improve your riders’ pedaling efficiency. These drills
are ideal as warm-up, cool-down and recovery drills, but they also are great
intensity drills.
Observe the RPM reading and allow riders
to end their effort when cadence starts
to decrease.
POWER LEG
The goal of the Power Leg drill is to develop
better pedaling mechanics. Riders can expect
increased power over top dead-center and
through bottom dead-center of the pedal stroke.
This drill is best performed by not allowing the
non-working leg to relax against the pedal. The
length of each interval is the amount of time
spent pedaling per leg. Performed with moderate
resistance, cue your riders to visualize scraping
mud off of their shoes at the bottom of the pedal
stroke. Over the top of the pedal stroke, ask them
to push their pedal forward just before they reach
top dead-center. Complete this drill with both legs
completing full pedal circles.
Utilize the power output reading to ensure that
one leg is not working harder than the other.
Every time you return to the same leg,
increase the gear by one.
ISOLATION TRAINING
Similar to Power Leg training, the rider works
on using the down stroke of one leg, while
simultaneously focusing on pulling the opposite
leg up. After a period of repetitions, change legs.
This drill is more of a mental drill than a physical
drill to begin with but, with time, it will increase
the ability of the legs to incorporate a more
efficient pedal stroke. Finish this drill with both
legs completing full pedal circles.
Repeat this drill at various RPM
and gears.
Observe how power output increases as
efficiency improves.
DRILLS