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Leg Speed(5 posts)

Leg Speedgregdogg62
Nov 11, 2002 3:11 PM
I am trying to make an effort this off season to increase leg speed overall, and especially when climbing. Are there any recommended workouts to help with this goal?
One leg workoutsKerry
Nov 11, 2002 6:26 PM
Doing one leg workouts (highest cadence you can do) will greatly help with your muscle memory. Spin intervals (low gears, one minute spin, one minute slower) are another route. The main thing is to just do it.
re: Leg SpeedMcAndrus
Nov 12, 2002 5:43 AM
If you don't already have one, I recommend a computer with cadence. I have one and it helps immensely in confirming my improvements (or lack thereof) with cadence.

In addition to the drills Kerry recommends, I use spin-ups. On a long downhill, ramp the cadence up and high as you can and hold it there. You'll know you're reaching your top when you start bouncing in the saddle. Try to keep your cadence smooth. Over time your rpms will increase. For instance, in two years of spin-up drills my top cadence has gone from 120 to 160.
mental leg speed drillmicha
Nov 12, 2002 3:49 PM
Do Kerry's 1-legged drills. Become conscious of what it feels like to bring that one leg through the dead (non-power) zone of the pedaling circle without the help of the other leg.

Do McAndrus' spin-ups. Become conscious of what it feels like to relax your leg muscles in the dead zone of the pedaling circle in order to stay smooth.

Pick a hill and attack it in a small gear, hands on the hoods. The entire time you spin up the hill remind yourself of what it felt like to do Kerry's 1-leggers and McAndrus' spin-ups. Fight the temptation to push down hard on the pedals.
Great advice! (nm)Jon Billheimer
Nov 12, 2002 3:53 PM