The first drill is simply to practice the perfect pedal stroke, slowly, and ideally on a turbo trainer so you can really concentrate, even stopping after each phase on your first few attempts.

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If you imagine the entire movement as a clock face, the first phase is from 12 o’clock to 5 o’clock. In this downstroke, you should be aiming to push down, but also using your hamstrings to extend your foot forwards, so that you create an even circle, not a line from top to bottom. Allowing your heel to drop as you pass over the 12 o’clock point will help you to use these large muscles at the back of your thigh.

The next stage, from 5 o’clock to 7 o’clock, sees you prepare for the backstroke. Here, you want to engage your calf muscles, slightly pointing your toe downwards. Greg LeMond famously described this as “like scraping mud off the bottom of your shoe”.

When you begin to move from 7 o’clock to 9 o’clock, your other leg is producing more power as it is on the downstroke. If you let the 7-9 o’clock leg hang limp, you’re forcing the driving leg to work harder – so at this point try to focus on pulling up.

From 9 o’clock, through to 12 o’clock, you’re working towards starting a new downstroke. Remember that you want to be pedalling in even circles, so imagine you are pulling your knee towards the handlebars, and raise your heel slightly.

Pedalling slowly might seem counterproductive to improvement, but doing just a few minutes at the beginning of a training session or ride will help reinforce muscle memory, encouraging you to pedal efficiently during your ride.