ADDRESS YOUR WEAKNESSES
The systematic improvement of a three-month plan often allows you to ignore small problems. You’re so satisfied with watching your performance rise, you don’t think about what’s doing the work, and certain specific weaknesses get ignored. According to EF Drapac’s director of performance Tim Kennaugh: “Almost everyone has one leg stronger than the other. I give it particular attention once the imbalance gets to a 47:53 ratio, by getting riders to do single-leg riding and single-leg squats. If things don’t improve, it’s worth seeing a physio for specific gym work.”
Try unclipping one leg while on the turbo and, in a medium gear, practise a scrapingthe-sole-of-your-shoe motion to pull the pedal backwards and up as you come off the downstroke. Start by doing three or four repetitions each side for 30 seconds, and gradually building to a eight reps for a minute as your muscle and technique develop.