Single leg drills
Single leg drills are fantastic for improving technique and efficiency on the bike. In particular the top of the pedal stroke will become more effective (even whilst riding with both legs). Single leg drills can also help prevent one of your legs over-compensating for the other thus improving any asymmetries you may have in your pedal stroke.
Here is an example of a session focused on single leg drills:
Once you have completed your warmup you a ready to move into the single leg drills. When completing the drills keep both legs clipped in but relax one leg and try your best not to put any force through the pedal with this leg. Pedal through on low resistance with your other leg, focusing on bringing the leg through the top of the pedal stroke efficiently. This will fatigue the hip flexors quickly initially. Once this happens and your leg cannot cleanly move through the top of the pedal stroke, change legs. Once you have done both legs, spin your legs out for 5 minutes before beginning the next set. You should aim to complete around 5 sets. These 5 sets should take around 30 minutes to complete. Again, there are no specified power outputs required during the sets. Once all 5 sets are complete you should do a 10-minute cool-down to bring your HR down through zone 3 through to 2 and finally to 1.
Some people advocate unclipping one leg when completing one leg drills. However, we do not believe this is the most effective method. By unclipping one leg you may become off-centre on the saddle which can have an adverse effect on your posture and will not be representative of your normal riding position.