COACH’S CORNER: Drills with Coach Erez
Warm-Up Drill – Single-Leg Rotations:
After riding for a few minutes, unclip one shoe and pedal with one leg only for a minute and then alternate legs. Make sure your pedal stroke is nice and even – your pull should be as smooth as your push. It should be a smooth, 360-degree rotation. If you hear your chain catching, you need to focus on a smoother stroke. Repeat 5-10 times.
Choose a hill that will take you at least 4-5 minutes to climb. Alternate two minutes of sitting and two minutes of standing on your climb. If your hill is long enough for multiple rounds – great, keep going. If not, ride down and repeat 4-5 times. For an additional challenge, alternate between harder and easier gears while climbing.
Good luck with your training!