One legged drills on the trainer

[Irulan]

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,

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.

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?

[maillotpois]

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.

[Selkie]

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.

[Steph_in_TX]

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!

[kermit]

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.

[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.