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Indoor Cycling and Spin® Class Drill Idea of Day: Leading Foot Switches feat. Will Smith – Switch

Stationary Bike Drill Idea for: Single Leg Drills 

In this indoor cycling routine we focus on "Pedaling" which one would think is the easiest, most natural motion!  In fact this is another cycling drill - a skill we can master - Master an Efficient Pedal Stroke with Single-Leg Drills.

LEADING FOOT SWITCHES FEAT. WILL SMITH – SWITCH

Inefficient pedaling can cost an Indoor Cyclist energy, pace and power.  Over the past 10 years while teaching thousands of hours of indoor cycling classes and taking MORE.. I have discovered that in order to get the best workout on a stationary bike, in a structured class or at the home gym...you must have the right setup and technique whether you are cycling indoors or outdoors.  Skills!!!  Sometime we forget the basics!!  And without the basics in place you will not get the outcomes you want.  Or worse injure yourself!

Today we will look at an awesome drill to become more efficient, faster and fitter.  Ready!  Lets go..

What is The Ideal Pedal Technique​ for Spin® Class?

I have written about this in another post which you can dig into here... but the bottom line is that we need to incorporate "the one-leg spin drill" frequently to address strength imbalances.   Please make sure that both shoes clipped in the pedals. Please none of that unclipping stuff unless you want a trip to emergency!

THE FOCUS: of this drill is to put our minds into one and only one leg at a time while allowing the other leg to “float” for a free ride.

Basically,  the leg you’re using for this drill should be doing all the work.  There are some studies that support the rationale and efficacy of these drills.  I like to focus on the bottom and top of the strokes.  On the bottom of the stroke the big idea to think of the motion of scraping mud off the bottom of your shoe. At the top of the stroke the focus is can we improve by driving your toes and knees forward and down. In all positions, keep the toes unclenched! Please try not to let them to curl-up and tighten at the bottom of your cycling shoe.

Leading Foot Switches... aka single leg drills

Music Idea - Will Smith Switch

Setup:  This is an alternating leading foot routine.

The level of resistance should be at what is a 6/10 in terms of RPE for you.  Not hard but certainly not freewheeling!  Remember to make sure a warmup has been done of no less than 10 min...

RPMs should be between 85 and 100.  Brisk... but not speeding!

Focus: We ride for 30 seconds with your "weak" foot/leg to start actively pedalling and doing the work!

Your other foot/leg must passively follow (in the clips please!!!). Really focus on pushing and lightly lifting...

Then ride with both the next 30 seconds and reset, and the switch so that our opposite foot/leg leads now. Repeat this again and again!

For the last 30 seconds of the drill, bike normally with both feet and legs exerting the same amount of force and working equally as hard.

​BADASS TIP!

I like to focus on the bottom and top of the strokes. On the bottom of the stroke the big idea to think of the motion of scraping mud off the bottom of your shoe. At the top of the stroke the focus is can we improve by driving your toes and knees forward and down. In all positions, keep the toes unclenched! Please try not to let them to curl-up and tighten at the bottom of your cycling shoe.