How to Remedy a Weak Leg

Taken from RoadBikeRider 21 July 2011.


How Can I Remedy a Weak Leg?

Question: While riding, I sometimes feel my left leg drop off significantly in its contribution to powering the bike. Is there a training technique for dealing with this?

Coach Fred Matheny Replies: Yes, and you don't have to use a leg-press machine or any other special equipment. Try one-leg pedaling on your indoor trainer to increase the strength of your weaker leg.

Warm up for 15-20 minutes while pedaling with both legs. Then unclip your strong leg's foot and hook it over the trainer back where it connects to the rear wheel. Or, you can place it on a chair or stool just to the side.

Pedal at about 90 rpm with your weak leg. Use an easy gear at first until you get accustomed to the unusual feeling. You'll probably find it difficult to pedal for more than 2 or 3 minutes. The muscles that lift your thigh and push the pedal over the top of the stroke will fatigue quickly. Don't worry. You'll improve rapidly. And as you do, increase the gearing and the amount of time you pedal. Aim for 3 sets of 5 minutes.

Do this drill 3 times a week. If it doesn't help in about a month, you might want to check with your physician to see if there is a medical reason one leg is significantly weaker than the other.

kumagako wrote:

partida ba yan?

for time constraint riders...

you can do the one leg pedalling drills when going to the group ride meeting point
or on your cooldown on the way home.

one leg pedalling can also help on efficient pedalling skill
helping you improve the hip extensors that pulls up your thigh on the upstroke.

to utilize the time you have do sample:
3x on the weak leg
and 2x on the strong leg
it should give the same results

prob eh junkmile pace ito which may not be applicable to some

kumagako wrote:for time constraint riders...

you can do the one leg pedalling drills when going to the group ride meeting point
or on your cooldown on the way home.

one leg pedalling can also help on efficient pedalling skill
helping you improve the hip extensors that pulls up your thigh on the upstroke.

to utilize the time you have do sample:
3x on the weak leg
and 2x on the strong leg
it should give the same results

prob eh junkmile pace ito which may not be applicable to some

not applicable to who?