I have done them for a couple of years. However, last night it occurred to me... am I incorporating them into my workouts properly. I am down on the function. How long, how much and what to do between? What would a sample 1LD workout look like in off season? Thanks (Dont count spelling please in a hurry....)
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Re: How best to incorporate one leg drills? [Freedie]
[ In reply to ]
Check this thread out on Gordo's site:
http://www.coachgordo.com/cgi-bin/config.pl?read=17192
clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
http://www.coachgordo.com/cgi-bin/config.pl?read=17192
clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com
Re: How best to incorporate one leg drills? [Freedie]
[ In reply to ]
Here is a typical workout I give my athletes:
WU (warm up): 10' - CD (ccol down): 10' After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Hope this helps.
Mike Ricci
2017 USAT World Team Coach
USAT National Coach of the Year
Coaching Triathletes since 1992.
WU (warm up): 10' - CD (ccol down): 10' After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Hope this helps.
Mike Ricci
2017 USAT World Team Coach
USAT National Coach of the Year
Coaching Triathletes since 1992.
If you are one of the crazy people that thinks you would benefit from pedalling in a "one-legged" style, the absolute BEST way to do this is with PowerCranks....well, you asked. Any other way is just, well, an anemic attempt...unless you pedal for a couple of hours with only one leg, then switch and pedal a couple of hours with the other leg. This takes too long for me. I prefer to train both legs at once. Almost every ride.
In case someone thinks this is not a good pedalling style, ask any one-legged athlete if this pedalling style is more efficient than just "stomping down".
Unless a one-legged athlete is headed downhill, they won't get very far unless they pick up that rising crankarm/pedal/foot/leg and get it over the top. Two legged athletes can keep pedalling without doing this, but, they aren't as efficient when they waste some of the stomping down force to lift the rising crankarm/pedal/foot/leg.
Quid quid latine dictum sit altum videtur
(That which is said in Latin sounds profound)
In case someone thinks this is not a good pedalling style, ask any one-legged athlete if this pedalling style is more efficient than just "stomping down".
Unless a one-legged athlete is headed downhill, they won't get very far unless they pick up that rising crankarm/pedal/foot/leg and get it over the top. Two legged athletes can keep pedalling without doing this, but, they aren't as efficient when they waste some of the stomping down force to lift the rising crankarm/pedal/foot/leg.
Quid quid latine dictum sit altum videtur
(That which is said in Latin sounds profound)