Quads - basic drill

The quads can only contribute power effectively from 11:00 to 2:00, extending the lower leg from the knee.  In addition, because the knee is above the pedal circle, the hip flexor (iliopsoas) must add upwards force from 11:00 to 12:00 to direct force over the top.

Position: The quad extends the lower leg from the knee, the upper body weight is not part of this. As you are asking the hip flexor to start the contribution, it helps to sit up and reduce the angle at the hip. If the quad is only pushing forward from 11:00 to 2:00 it should anchor the hips in the saddle by pushing them back.

The basic drill involves first getting the timing down. This is done one leg at a time, going back and forth from 11:00 to 2:00 with enough resistance to keep it from speeding up. Once the timing starts working lower the gear, clip in with both sides and bring up the cadence. There should be no upper body movement and cadence should be over 100RPMs. It should feel like you’re shuffling over the top of the pedal stroke.