Joe Friel, author of The Triathlete's Training Bible discusses how you can become a more economical cyclist.  Topics include:

• Pedaling horizontally
• Push your toes forward at the top of the stroke
• 'Scrape the mud' off of your shoes (bottom of the stroke)
• Kneecap over the handlebars
• Isolated leg training drill
• Keep heel slightly above toes throughout stroke
• Optimal cadence
• Spin-up drill
•  Recovery part of the pedal stroke