Based on the article I posted on Monday I’ve realized the importance of working on core strength and the specific task of actively flexing at the hips. Without the ability to stabilize the core and pull the thigh up towards the ribs you will struggle to build the most powerful and efficient pedal stroke possible.
The Lying Leg Raise is an old exercise that I recently was re-introduced to in the book Convict Conditioning . It is an excellent way to build a lost core and hip flexor strength and ensure that you are pulling up without fighting yourself on your pedal stroke.
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