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Cycling Forum: Training: Pedal with one leg

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    • CommentAuthorVandalay
    • CommentTimeNov 15th 2007
     
    Vandalay

    O.K. - so I have read an article or two which mentioned doing this for winter training.  Nowhere does it mention how this is accomplished....... what do I do with my other leg when pedaling with the other?  How does that work?

     Cheers,

     G 

    • CommentAuthorBelita
    • CommentTimeNov 17th 2007
     
    Belita
    Put it on the down tube?  Let it hang?  Do leg lifts?  On the handlebars?--if you're on a trainer that is!
    • CommentAuthorVandalay
    • CommentTimeNov 20th 2007
     
    Vandalay

    That's what I'm wondering ........ while on the trainer- do you keep the leg your not concentrating on in the clip or try to rest it away from the pedal?  Seems to me that keeping it clipped in doesn't allow for the concentration on that one leg that you would like.

    ???  - G  Undecided

    • CommentAuthorzeldamome
    • CommentTimeDec 11th 2007
     
    zeldamome

    Hi,

     

    I used that strategy last winter and I liked the results.  It trained my legs to work all the way around the circle.  I simply used a chair and rested my off leg with the other one clipped in.  Laughing

    • CommentAuthorcorpsbum
    • CommentTimeDec 15th 2007
     
    corpsbum

    This type of training is referred to as isolated leg training,  so leaving the resting foot clipped in prevents you from isolating the other leg because the "resting" leg would still contribute at least a bit of work. 

    I rest my foot with the toe hooked behind the top of the trainer frame on that side. The chair idea also works, as does a box.

    • CommentAuthorTink11
    • CommentTimeApr 30th 2008
     
    Tink11

    Isolate Leg Training is SUPER important.  Not just during the winter months, but year round, as you'll notice your favored leg starts to dominate again.  The thing to remember is to keep your body in a natural biking position.  If you start turning your hips to move your leg, you are not getting the full benefit of the work.  Your best bet is sit normal, and whatever you are resting your leg on should be keep you that way.  I also do these outside, on walking trails, where I don't have to worry about cars and my speed can be low.

     

    do 20 to 60 second intervals with each leg.  trying to get 7-10 minutes of total time no each leg.  Pick a target cadence, like 90-95 RPM, once you can no longer sustain that cadence stop. 

    20-60 Seconds on weak leg

    20-60 Seconds on strong leg

     30 Seconds spinning both 100+ RPM

    Repeat until you've hit your target time, or you just can't get one leg to do anymore intervals.

     

    These can be very tough, but will make you a much better cyclist.

     

    The other thing to do, is on days when you are not doing ILT, is to do cadence intervals, start at 80RPM, and every 30 seconds increase by 10 RPMS, until you can't increase it anymore, professional cyclists can do these to 200+RPM!!!  These highly increase your fluidity through the motion as well show you how weak your hips/core are and what you need to work on.

     

    • CommentAuthorTrekn1
    • CommentTimeMay 1st 2008
     
    Trekn1

    That's a good idea to monitor the RPMS. I have been doing this just to improve my technique which has helped my climbing greatly.

    I hold the "off leg" behind the range of motion of the crank and pedal with the other on the road. It's easier on a trainer.

    • CommentAuthorwightboi
    • CommentTimeJul 27th 2008 edited
     
    wightboi
    Tink11:

    Isolate Leg Training is SUPER important. Not just during the winter months, but year round, as you'll notice your favored leg starts to dominate again. The thing to remember is to keep your body in a natural biking position. If you start turning your hips to move your leg, you are not getting the full benefit of the work. Your best bet is sit normal, and whatever you are resting your leg on should be keep you that way. I also do these outside, on walking trails, where I don't have to worry about cars and my speed can be low.

    do 20 to 60 second intervals with each leg. trying to get 7-10 minutes of total time no each leg. Pick a target cadence, like 90-95 RPM, once you can no longer sustain that cadence stop.

    20-60 Seconds on weak leg

    20-60 Seconds on strong leg

    30 Seconds spinning both 100+ RPM

    Repeat until you've hit your target time, or you just can't get one leg to do anymore intervals.

     

    These can be very tough, but will make you a much better cyclist.

     

    The other thing to do, is on days when you are not doing ILT, is to do cadence intervals, start at 80RPM, and every 30 seconds increase by 10 RPMS, until you can't increase it anymore, professional cyclists can do these to 200+RPM!!! These highly increase your fluidity through the motion as well show you how weak your hips/core are and what you need to work on. 

    Awesome advice, thanks for taking the time to type this in here - i've done similar workout's to this and it really does conform your pedal stroke to mimic that of a locomotive movement (constant circular motion) apposed to a piston movement (up down up down) which is MUCH more efficient and can increase your riding experience a great deal

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