When pedaling technique drills are regularly incorporated into training, performance will improve. The goal of pedal stroke drills is to improve the economy and efficiency of the pedal stroke. An excellent time to work on pedal stroke is when the goal is less on intensity and more on technique and mind-body focus.
The Face of the Clock is the foundation of all pedal stroke drills. Dividing up the pedal stroke into a clock face is an effective visual aid and will help your riders understand how their muscles work throughout the 360 degrees of the circle.
Most pedal technique drills should be done seated. This is where you develop the coordination in the leg muscles to fire at the precise moments required. While seated, you don’t have to attend to gravity and body weight; the weight is supported by the saddle and your focus can be channeled to the movement of the legs.