One legged drills on the trainer

I had a new kind of workout today from my plan. It was all high cadence, low intensity work. Part of the workout looks like,

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8 X 3 minutes as 1 minute right leg only at 90 rpm, 1 minute left leg only at 90 rpm, 1 minute both legs at 95 rpm. HR stays zone 1 and below.

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Bottom line is I sucked completely trying to do the one leggeds. I've done them on spin bikes before, but this is my geared bike on a fluid trainer. I could NOT get an smooth circle, no matter what the gearing. My right legs is way worse than my left. I was finally able to get a mostly even stroke at the left, but not anywhere close to the requested cadence more like 50 just because of where I had to gear to get smooth. I had to gear way up.

What it feels like when the pedal stroke is "slipping" - slips at the top 1/4 of the stroke, like 12 to 3 or so. I am making a conscious effort to pull all the way up and around which helped, some. I pedal with a level foot ( no toe pointing) try to really use my ankles, the "scrape" and a proper seat height. I"m using SPDs.

I sucked doing this so bad, any ideas?:confused::confused::confused:

One legged stuff is hard enough and high cadence even harder because of the tendency to be jerky. For now, I would focus on smoothness, not worrying about the cadence. Visualize smooth circles, especially at the bottom of the upstroke. Also think about light feet - spinning without your feet touching the bottom of the shoes - you're light on the shoes and pulling up.

Excellent tips from MP.

It takes practice and definitely is easier in a more difficult gear.

If you want some good practice at it, get Spinervals Recovery and Technique. There are two sets of high cadence one leg drills. With all the forced time inside on the trainer due to winter weather, I've gotten better and better at these drills. I actually like them better than the one-leggers in the harder gears now.

I am right there with you. I was talking to dh about my attempt at one leg drills not long ago and my description of what my legs were doing was
exactly like yours. I am getting better by really focusing as I go and keeping a slower cadence.

Keep practicing!

I've tried them on the trainer. Definitely suprised at how one leg is stronger than the other. I felt like a spaz. I do better with them at a harder gear, but still a spaz. You are not alone.

I have the spinervals recovery tape and I've only used it once. I found it very frustrating.

But that reminds me, I should pop it in the VCR next time I'm on the trainer. I could use the practice.

here is part of what my trainer said to me

btw, "spaz" is about right.:D

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Spin bikes have a 45lb flywheel which will push your leg over the dead-spot at the top of the pedal stroke for you.

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Originally Posted by ny biker

I have the spinervals recovery tape and I've only used it once. I found it very frustrating.

But that reminds me, I should pop it in the VCR next time I'm on the trainer. I could use the practice.

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NY, I hated R&T at first. Last month, I decided to give it another chance and now, it's becoming one of my favorites. It used to be that way w/Zoot Challenge, too -- now I really enjoy that one.

If you keep with it, you'll become a champ at it.

One legged pedaling drills are so tricky, but they have been the key to helping my crummy right knee get SO much stronger. We call the jerky part the "clunk". I used to be only able to do 45 to 50 seconds per leg before I would fatigue and "clunk" . Once I clunked, I was to switch to the other leg. Now I'm up to 90 seconds before I "clunk"! Our coach says we will work up to 3 to 5 minutes at a time per leg - phew! Now that will be huge! Your pedal stroke technique will really benefit from this. But such mental concentration is needed. It is tough! Good luck! Tokie

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Originally Posted by mickchick

NY, I hated R&T at first. Last month, I decided to give it another chance and now, it's becoming one of my favorites. It used to be that way w/Zoot Challenge, too -- now I really enjoy that one.

If you keep with it, you'll become a champ at it.

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I tried Zoot Challenge once and never looked at it again. So I guess I will try that one again, too.

My first attempts at balancing to do isolated leg drills on the trainer were so good that I managed to scrape a chunk of paint off my downtube with my cleats, LOL! :o

But I'm with Tokie, the more you keep practising the longer you can go without fatigue wrecking your technique... Low resistance, 85rpm and a minute at a time on each leg is about all I can manage, but I'm getting there now.

L :D