I feel that this is one of the most important of the efficiency drills because it really emphasizes the application of pedaling force in the areas that are in the most need of improvement (the top and bottom of the pedaling circle).
During this drill you’ll be focusing on pushing the pedals over, or across, the top of the pedaling circle, and pulling them back through the bottom of the circle. Think about moving the pedals back and forth rather than up and down. This will feel odd at first, but after a while you’ll begin to develop a greater amount of overall pedaling force by leaning to be more comfortable with applying force at the top and bottom of the stroke. As with the other drills, work on keeping the muscles relaxed.
This drill can be done on any ride at any time. Try and include it as often as possible.