Wanna climb faster and add 30w to your FTP in 6 weeks??

 Recruit the Glute. Simple.

Well, there's slightly more to it but do this one simple drill on any and every one of your rides for the next 6 weeks and see the improvement. The gluteus maximus is the biggest muscle in our body and if you're not using it correctly you are losing a lot of firepower from the posterior chain. The pedal stroke is so often forgotten about in today's training, everyone is busy looking at watts and WTF/Kg! How many times do you pedal on your average spin? in your average week's training? and in total over the year? If you are not pedaling correctly and efficiently then you are losing forward momentum with every pedal stroke.

Think about this for a minute, do you have a flat/neutral stroke or toes pointed down? This will determine the percentages of hamstring/quadriceps action each revolution and how quickly you 'catch' the stroke each time over the top and bottom of the stroke. Get this right and everything becomes more fluid, easier, and perfect. Souplesse is what we are after here.

The same is true for dropping the heel through the entire revolution and really concentrating on recruiting the posterior chain properly. This can be done on climbs or in big gears on the flat. Aim for low RPM anywhere between 50-65. What we are looking for is smooth, strong and, deliberate cadence with the pelvis super steady and stable braced by a strongly connected core. 

Add this drill to your spins for 5-10mins at a time, to begin with, and feel the difference after a few short weeks. You will improve strength, efficiency, stroke smoothness, neuromuscular connection plus a host of other benefits. 

These simple pedaling drills are not used nearly enough these days and really build the foundation for strong, injury-free biomechanics. Get in touch today if you would like to know more about perfecting your souplesse or any training related topic.

Have a whopper weekend and stay safe.

Best,

Coach Zippy