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Falling in Love Again
...with PE 1 of course.  
From the Master's Training Log
I have been playing with this workout several times a week for the 
past 8 weeks, just as many of you have per your training schedules.  
I have made huge strides in the execution of this workout, all of 
which contribute to making me a better cyclist.
Areas of Improvement include
	* gear selection; I began with a 52/19 @ -0.4 grade; I now 
          use the 52/19 @ 0.0 grade with better efficiency, higher
	  cadences, better execution of the drills
	* the bike remains very still when I am doing the drills
	* transitions from one leg to the other are seamless
	* "forgotten" parts of the pedal stroke are much more easily 
          referenced, better enabling me to vary muscle recruitment 
The drill that has been especially helpful to me is the one where you
emphasize a single phase of the pedal stroke, rotating around the face
of the clock.  Initially, I was very weak in certain phases; in fact, 
I had to think for a moment as to exactly what muscles I should be 
trying to recruit.  In short time, this has changed where the muscles 
are easily referenced, and I am subsequently much more fluent in 
phasing in and out of different variations of the pedal stroke.  

For example, by breaking down the pedal stroke into phases and 
repeatedly practicing the pull-back phase,  first from 5 o'clock to 
8 o'clock, and then 9 o'clock to 12 o'clock, I have made these muscles
and their memory very receptive to working this part of the pedal 
stroke.  Later, when I shift into the drill where I pull back with 
one leg and push forward with the other, I am all the more effective.  

Here are a couple of drills which you can add on to the existing 
workout:
· perform 1-2' intervals where you emphasize the down/forward stroke 
  with one leg and the pullback part of the stroke with the other leg; 
  switch every 10-15"
· target a moderate wattage (HR 20-25 below threshold) and begin in an
  easy gear; work your way up and down your cassette while maintaining
  the same wattage; strive to remain efficient at each of the cadences
· target a moderate wattage and rotate through a sequence of the PE 1 
  drills with the objectives being to vary muscle recruitment, 
  maintain a steady wattage, maintain a low heart rate.   
Sequence suggestion:
	5 revolutions thinking focusing on one leg and floating the 
          other; vice versa
	5 revolutions pushing forward with one leg, pulling back 
          with the other; v.v.
	10" concentrating on the pulling back with both; air cushion  
            sensation is helpful
	10" concentrating on coming down over the top with both legs
	(remember that you are to keep the wattage # from fluctuating 
         while doing these drills>>>requires a caressing of the pedal 
         stroke)
	repeat the above sequence or come up with one of your own
I incorporate the above sequence into many of my road rides and am 
constantly impressed by how these subtle changes in focus and muscle 
recruitment better allow me to sustain a given effort.  My riding 
partners will readily attest to the machine-like rhythm that I can 
sustain on the roads with no break in rhythm or form.