Cycling: Pedaling Technique Drills on Rollers

[PedalChicBoutique]

Great video!

[evanscoaching]

@PedalChicBoutique Thanks a lot...

[WinterXL]

At first I thought it'd be pretty risky to use a roller without any guide-rails, but I guess if you fall off the side it's "not too bad" as you don't really have the momentum you would build up from riding on the ground.

[evanscoaching]

@WinterXL Risk is less of an issue with speeds above 7 mph both on the road and rollers. If you keep the speed up you'll be safer. I was looking up at a camera...so, this isn't the best example of stability...but I think it gets the value across for the use of rollers. Thanks.

[canndude]

Great video. I'm an experienced racing cyclist and have just started using rollers this winter. I'm getting on fine with them and can see the benefits. No problems balancing but when I'm pedalling at higher cadences (95-110) I'm finding that the bike moves forward and backwards on the rollers in the vertical plane. i.e. my pedalling isn't smooth and it seems that maybe one leg is out of sync with the other a bit. So I think your pedalling drills are a great idea. Any other tips appreciated?

[evanscoaching]

@canndude Thanks for the comments. You might want to check and make certain the front fork is centered or slightly behind the middle of the front roller as well.

[canndude]

@evanscoaching Thanks but the front wheel is well positioned as you suggest so I'm not sure if it's my technique that needs improving?

[022100bmlotus]

Coach Evans, you put a smile on my face, read again my first statement,...

120~130 Beats Per Minute (Heart Rate). Not single leg cadence... that would be funny. My whole point to you was..... on easy cardio days, it is good to do single legs, as one can work on their efficiency (Single Leg), without pushing the heart rate up too high.

[evanscoaching]

@022100bmlotus My apologies...I did mis-read that. And you are absolutely correct about working on technique at lower intensities... :-)

[022100bmlotus]

Enjoyed your instruction. This year I have incorporated single leg drills, am now more capable of 100+ cadence for a longer period, while holding a high pace.

I use single leg days when I need to give my HR a rest. If I single leg, I try to maintain a 120~130 bpm. I go 5 min per leg,  for about 1/2 hour. Anyway, I just wanted to mention I use single leg drills on heart rest days. Tops of my legs get tired, but not my heart rate. Thanks, Clovis CA

[evanscoaching]

@022100bmlotus Thanks for the comments and workout suggestions! Great advice...120-130 rpm's is very fast...your stroke must be solid!

[hagenar]

Nitpick:

If max power comes 55-100 degrees = 1:50-3:20 on the hour hand.

Better simplified as 2-3 o'clock.

I'd have had an easier time ignoring this if you hadn't had '2-4 o'clock' blazing on the screen for ten whole seconds.

[evanscoaching]

@hagenar I don't mind constructive criticism, but sometimes "we" make mistakes in editing.And for that I apologize. I am guessing you liked the video otherwise...as 26 others have duly noted. Good luck and good luck.

[ww3k]

great vid!

[fmscott2]

raise your seat post, hoss

[evanscoaching]

Actually, the seat post has several options that in effect do the same thing as "raising". You can move it forward, backward, lower and of course, raise.

Hip flexion and extension are independently determined by an each person's ability to plantar and dorsi flex the ankle joint and effective body reach.

The video is about pedaling technique and drills on rollers and the camera may be distorting the angle of the hip and knee which my be what you are seeing.

I belive this fit is good.

[NCAAvote]

Great Video!!!

[evanscoaching]

Thank you for taking the time to post your video. First, a professional bike fitting takes 2 to 3 hours and includes a lot more than just the fitting. There are measurements and assessments of mobility, gait, flexibility and strength.

That said, based upon what I've seen you should definitely consult with an experienced fitter. And in particular look at the canting of the cleats (right seems to evert), rpms, stack and reach, saddle height, fore and aft.

[karmalien]

this is a helpful video, particularly in getting ideas for what will be a mundane winter on the trainer

[evanscoaching]

Buy at set of Kreitler Rollers and let them know I referred you...No more mundane training...Thanks for you comments.

[Rssnkgp02]

Excellent video. I will remain clipped in now on the one leg drills. Also, I currently train with a CycleOps wind resistance trainer, and am quite satisified. It allows me to watch lectures while getting in a workout (I'm a 1st year med student). Should I switch to a resistance roller set? Would I still be able to watch lectures on my laptop while training?

[evanscoaching]

I can't assess what your capability is, but rollers are for improving functional technique while cycling while incorporating similar road like balance training. Stationary trainers are not. That's why I recommend rollers like Kreitlers. If you are studying...then, study. If you are cycling, cycle and be careful :).

[gordyt1957]

Coach thank you for posting this. I'm going to incorporate your ideas into my cycling technique drills.

[evanscoaching]

All the best...Thanks.

[eduardo138]

Coach, great job and coordination. Keep doing all these videos as I believe they help promote the sport and encourage new athletes to join the sport and become better on their own. I have been a tri-athlete for a while and learn a few things today,...for those criticizing, stop listening with your eyes only and you probably learn more. Keep up the good work!

[evanscoaching]

Well said...thanks for the comments and support.

[davelassell]

i have a hard enough time just riding my rollers for 10 minutes straight. I haven't gotten to the single leg drills on rollers yet. On the road, yes, but not a chance on rollers for me. Nice video. I like that you are explaining things. This is good for those new to trying to train their pedal stroke. Too many of us are mashers.

thanks

[evanscoaching]

I am building a rollers platform and stabilizer I developed in my coaching studio near Lake Tahoe. When it's finished I'll have 8 stations. Rollers are the best indoor training for cycling technqiue.

Thanks for your comments and good luck.

[evanscoaching]

Individual plantar and dorsi flexion in the ankle affect the degree of heel drop. Not necessarily the height of the saddle.

Rocking hips are more indicative of a saddle height that is too high or not positioned on the sit bones (ischial tuberosity).

That said, you're correct in noting my left ankle does not flex as much a the right. This is due to 3 operations over the years. It's individual differences and not "one" specific for everyone. There are ranges.

Thanks for commenting.

[bwizeman]

Great video... a very nice contribution to those of use aspiring to be better cyclists.

[furionese]

dude when you talk about pedal oclock you should face towards right - this video shows that the cranks are turning anti-clockwise in relative to your description hence might be confusing to some. but apart from that ive learned a valuable lesson, the unclipped single leg isolation pedaling. i too dont really like doing traditional one-leg-out method coz pple who see me riding in such way think i broke my crank or somthng.. but with this new way i can just ride normally:)

[evanscoaching]

The clock is "always" relative to each rider. Perhaps, I should have mentioned this? I am glad you got something out of it notwithstanding some confusion.

Thanks "dude" :-).

[pacificloon]

Thank you very much. Very helpful. I'll watch many times, to absorb all the info. you gave. Thanks again, D.

[gstraz]

Excellent job!!!

Thanks for doing this.

[xtrvic63]

Thanks for the tuition very interesting as just started cycling.

And impressed you didn't fall off the rollers!

[stackeddeck2]

umm if you use it more often you won't like at least once a week... for me 3-5

[jhardy66617]

the thing is most peoples power is comming from 55-100ish degrees but this shouldnt be the case

you should correct and say pressure and power should be constant throughout the pedal stroke

just my opinion but pro cyclists are only 23 percent efficent when theyre doing good so telling ppl the power only comes from a certain range makes people think not to worry about the rest of the stroke if it doesnt do as much

[evanscoaching]

Thanks for your comments. My point is and perhaps, I did not make this clear, but there are counter-productive forces when attempting to apply pressure equally upon the stroke. That is, pulling upwards diminishes the downstroke power upon the opposite side. I do coach working all aspects of the stroke, but the dominate sectors are the over and downstroke.

[jhardy66617]

i still dont get why exactly you picked this person to be in the video, he isnt the most stable or straightest rider ive ever seen by far

[evanscoaching]

I don't believe you're being fair to the fact that I am lecturing, hooked to a microphone and looking at a camera above my head. Try it!

[jhardy66617]

i can understand that its gonna make a difference for sure with the rider onto the actual pedaling skill

i still think with enough practice of being able to do both at once

and this would take conscious thinking for quite a while of being able to pull up and push down for the highest efficency, yet as you state in your video the greatest power will come from that downward stroke

power and efficency are different things and i think together we covered them both in our comments

[AFSigEp26]

I think he does great! Like he said he is lecturing, thinking, looking at a camera and the toughest part of all is trying to ride on rollers while this all of this! I think you did an outstanding job and I would like to see this jhardy66617 do any better.

[jhardy66617]

okay the mic isnt hard, and if your teaching it, the skill should be second nature to you and conciously thinking about it shouldnt have to happen. besides when your hands are that close to the stem you have less rotational inertia and its easier to slide side to side. all in all the demo helps but could be better which is what i was getting at the whole time. and yes i actually can ride quite well while looking around and talking at the same time thanks

[mikeDJLP]

Wow, dude, you are being too critical. The information is credible, he does a good job of explaining it and all while on rollers, which are way different then a stationary trainer. And if you've ever ridden on rollers, you are gonna wobble or travel a bit side to side. Basically, the information and the video is good. You gotta get passed what's on the screen and listen to the info.

[olibex]

GOOD ON YOU, WHERES YOUR VIDEO CLIP ?? i WOULD LIKE TO SEE HOW YOU DO IT...

[lesstriders]

Great video Marc! Remember on your sign off to thank everyone for watching, tell them that "you hoped everyone enjoyed the video and to please rate my video (point with your finger below to the rating stars) and lastly remind them that if they are not subscribed to please do so and point to the right hand side of their computers at the subscribe button. Again for a good example of a strong sign off watch hotforwords right here on youtube!

Peace Out

[evanscoaching]

Thanks for the comments and watching.