Can someone describe to me what the correct pedal stroke is? I mean like: what position your foot should be in, if it should be flexed, where most of the power in your stroke comes from, etc. If you can, that would be great!
Thanks a bunch!
You generate the most power in your stroke when you're pushing down between 2 and 5 o'clock. This doesn't mean you should emphasize that portion of your stroke though. The best riders look as if they're pedalling circles as opposed to squares. This is acheived by pushing or pulling through the 12 o'clock and 6 o'clock position as these are the weakest parts of the stroke. Pedalling with 1 leg is very effective for improving your stroke. You'll find the dead spots very quickly.
The answers to your questions are yes and no.
You should be pulling up with your legs between 6 and 12 o'clock. Otherwise, why would you bother attaching your shoes to the pedals?
In theory, you should be able to ride half as well with one leg as you can with two because you only put in half the power. Although, your actual speed should be more than half because resistance is lower at low speeds.