AD­DRESS YOUR WEAK­NESSES

Cycling Plus - - YOUR BEST YEAR EVER -

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.

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