Single-Leg Drill

SLD (Single-Leg Drill; or OLD for One-Leg Drill) - This drill helps to develop pedaling efficiency and increase strength. Think of your pedal stroke as box-shaped—push over the top, push down, pull straight back, then lift. Keep cadence slower than the point at which your stoke breaks down and you hit "dead spots." Start with short repetitions of 30 seconds with a low gear. Over time, you can increase your gearing and your duration to 2-5 minutes.