Single Speed Training

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2008-07-10 11:39 AM

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Champion
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Carlsbad, California
Subject: Single Speed Training

OK, so I broke a bunch of parts on my bike recently and determined that it is just too costly to replace the broken bits.

Utlimately, it is a road bike that I reconfigured to race Triathlons and have always had the idea of converting it to a Single Speed or possibly even a Fixie someday. Well, as it turns out, it cost me $16 to convert it to a single speed. (I bought a 16 tooth Freewheel that spun right onto my DuraAce Hub)

I stripped off the Seat Mounted Bottle Holders, Aerobars, Bento Box, Shifters and Deraileurs as well as the small chainring. Now the bike weighs in just under 16 pounds and is a blast to ride around town.

I quickly adjusted to the lack of gearing and was quite suprised at the hills I was able to climb without too much trouble. In the end, it's just a matter of managing momentum and when necessary, Hammering hard for the top.  I have yet to actually need to walk a hill.

I will be buying a new Tri Bike in the coming weeks but definitely plan on encorporating Single Speed Training into my workout schedule. I might even consider doing a Sprint Tri on it as long as the course is flat. Seems to me like the benefits are there for this sort of training.

At first I thought riding a Single Speed in a race would suck because of the increased difficulty in climbing. I know know the only disadvantage to riding it in a race is that I don't have a monster gear to push the pace on the downhills. (Would just have to get as aero as possible and coast the hills)

Has anyone else encorporated Single Speed/Fixed Gear training into their workouts? If so, what has it done for you?

I know that this type of training is mentioned a few times in "Going Long" but it does not provide a whole lot of detail. (Workouts, Goals, Benefits etc.)



Edited by WaterDog66 2008-07-10 11:40 AM

2008-07-10 11:53 AM
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2008-07-10 12:09 PM
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Not a Coach
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Media, PA
Subject: RE: Single Speed Training
I don't think riding the single speed is going to do anything 'special' for you training-wise.  It will force you to push harder going up hills (but you could 'force' yourself to do that on any bike).  But mostly it should just give you more opportunity to ride (e.g., commuting).  And if you ride more... 
2008-07-10 12:11 PM
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Master
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portland, or
Subject: RE: Single Speed Training
I commute on a fixed gear and do a 1-2 hour ride on it at least once a week during the season. In the off-season I do at least 2, and sometimes as many as 4 rides of at least an hour each week, with 1 of them in the hills.

As to the benefits, some claim it improves your stroke, it improves your cadence, blah, blah, blah.

I just know it's fun to ride.

scott
2008-07-10 12:18 PM
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Edited by mixie 2008-07-10 12:19 PM
2008-07-10 12:22 PM
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2008-07-10 12:27 PM
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Not a Coach
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Subject: RE: Single Speed Training
wgraves7582 - 2008-07-10 1:22 PM

JohnnyKay - 2008-07-10 1:09 PM I don't think riding the single speed is going to do anything 'special' for you training-wise.  It will force you to push harder going up hills (but you could 'force' yourself to do that on any bike).  But mostly it should just give you more opportunity to ride (e.g., commuting).  And if you ride more... 

I agree with this, but I also understand the human mind and we don't always take the hardest route possible.  With a single speed, you have no granny gear.  You have that gear and no other options than to bust your butt up the hill or find another way around it.  That being said I would not solely train on mine either though.

Yeah, if you need that extra 'nudge' to push harder then it will help with that and be an extra stimulus.  But again, the biggest impact on your training is if you ride more than you would without it (because you commute on it, just enjoy it, whatever).

2008-07-10 12:32 PM
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Subject: RE: Single Speed Training
You really need to "FIX IT UP". I had a couple old road bikes from the mid 80's laying around and build fixed gears out of both. I have sold both of them to friends I got into fixed gear riding. They are both "hooked". I am planning on buying a Leader track frame as soon as I get the money and build myself a new one. Once you get used to it there is something about it that just feels good. Maybe it's the smoothness or simplicity and without the click-click of the single speed free wheel it's even better. People that have not tried just don't understand. The two friends I mentioned used to wonder what I saw in it before they tried it and like I said they have seen the light. Always remember: IF IT AIN'T FIXED IT'S BROKEN.

Scott
2008-07-10 12:39 PM
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2008-07-10 1:37 PM
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Master
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Harvard, Illinois
Subject: RE: Single Speed Training
I have a single speed/fixie that I ride. I don't know if it does anything for my training but I like riding it because it just mixes things up and challenges me to make it up the hills.
2008-07-10 3:03 PM
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Master
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Winder, GA
Subject: RE: Single Speed Training

I ride a single speed mountain bike on occasion and it is so much fun! I don't have to worry about shifting, I just go! And that bike is so much lighter than my geared bike, it's ridiculous. I know when I was riding it more over the winter it helped my strength and climbing but I don't do it much right now because it wrecks my legs for about 2 days. I also want to get a SS/fixie to add to our stable of bikes but that one is way, way down on the list. (behind a new MTB, a tri bike, a dedicated commuter bike....although now that I think about it the fixie could do this!)

IMO, it's just fun to go and ride bikes like we did when we were kids and didn't think about gears, cadence, heart rate, etc.



Edited by autigers_1998 2008-07-10 3:04 PM

2008-07-10 4:06 PM
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Expert
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WA
Subject: RE: Single Speed Training

note that single speeds and fixies are NOT the same thing.

a single speed is a bike with a single gear, but the wheels can turn without the pedals turning.

a fixie is a bike where the wheels WILL NOT turn unless the pedals are turning, and vice versa, they are totally, well, fixed.

riding a fixie can be good for training because not only do you not have the mental crutch of granny gears (same as single speed), but you CANNOT coast.  this is good for pedaling discipline, it's almost like riding a trainer but at least you can be outside - no coasting.

my husband is the bike geek and i absorbed all this from him.  he's been riding his fixie lately with me lately and he likes the discipline it incurs in his pedaling. 

2008-07-10 7:04 PM
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2008-07-11 1:09 AM
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Expert
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Boise, Idaho
Subject: RE: Single Speed Training

My SS Stumpy hardtail weighs a tick over 20 lbs. and FLYS up hills.  I don't know if I'm getting any 'special' benefit from riding it-but it sure is fun; and isn' THAT what it's all about, anyway?  

A fixie is in my future. 

2008-07-11 11:33 AM
in reply to: #1521349

Master
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Winder, GA
Subject: RE: Single Speed Training
lisazapato - 2008-07-10 5:06 PM

note that single speeds and fixies are NOT the same thing.

No, but they can be on the same bike if the wheel is set up with a flip-flop hub.

From Sheldon Brown's site:

"Flip-flop hub

A double sided hub, intended to take a sprocket or freewheel on each side. The gear of a one-speed bicycle could be changed by removing the wheel, and installing it backwards. Most flip-flop hubs are intended to accept a fixed sprocket on one or both sides."
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