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How To Perfect Your Pedaling - Improving your spin, the ability to pedal in smooth circles, will make you a more efficient rider. A great exercise to improve this skill is to do single-leg workouts. It's easiest to do this when the bike is on an indoor trainer. Here's how: Warm up for a while with the bike in a gear that's easy to spin. When you're feeling warm and loose, pull one foot out of the pedal and rest it on the trainer or on a stool next to the bike. Then, pedal for thirty seconds to a minute trying to be as efficient as possible with your one foot. Pedal easy with both legs for one minute. Then, repeat the drill with the other leg. You'll notice almost immediately that it becomes easier to pedal smoothly during normal pedaling, since you are essentially teaching each leg to pedal in perfect circles. Practice the single-leg drill two to three times a week and you'll soon have a silky smooth spin and more pedaling power when you hit the road and trail.