Breathing Drills

Breathing Drills

For some reason we’re taught to expand our chest when we breathe (large chest syndrome). This is not how our bodies are designed to inhale. The diaphragm is the muscle designated to expanding the lungs and bringing air into them. It’s located, as if you...
Upper Body Relaxation

Upper Body Relaxation

One area that is often overlooked in attempts to become a more efficient cyclist is in the use of the muscles other than those that are used to actually propel the bike. Any unnecessary, or nonproductive muscle tension or motion consumes energy (that includes flipping...
Fixed Gear Bike

Fixed Gear Bike

A fixed gear bike (like those used for track racing) forces you to feel the pedaling motion throughout the entire 360 degrees. It’s a great way to develop the habit, or muscle memory, of moving the pedals in complete circles rather than just focusing on the down...
Back and Forth Drill

Back and Forth Drill

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...
Single Leg Pedaling

Single Leg Pedaling

Do these on a stationary trainer. Place short stools, chairs, milk crates, or small children on both sides of your bike. Unclip one leg and rest it on the small child and pedal with just the other leg (I am available for baby sitting during my Tuesday single leg...
Leg Speed Drills

Leg Speed Drills

Do these on a stationary trainer or outside on a slight downhill. Use light to moderate resistance. Gradually increase your rpm’s until you begin to bounce on the saddle. Back off to the point where you smooth out and then hold that cadence for about 20 seconds....