Single Speed Training

[Rousel]

Experimented with training on a single speed 39x16 (not fixed) this year and feel as though it's more intense than going out with a cluster on the back.
I'm able to spin along at 90+ rpm on the flat sections, although the vertical sections of road are a challenge, and can wear you out quickly.
Anyone else here have experience with this kind of training and whether or not it is beneficial.

 

[Doofus]

Outside riding is better with a cluster, atmo

Inside riding, on the other hand --

In the hell that I call my garage

I keep two things

e-motion rollers

a 42x16 fixed gear

mag setting 1: any output you want, as long as it's over 260w

mag setting 2: any output you want, as long as it's over 300w

both with tires at 100psi and 90rpm

it's mind numbing, but rather effective in building base. no fiddling about, just get right to work and quit after 90min or so.

 

[twothirds]

I've always done fixed gear training all year when I raced. I come from a track background tho. Felt it allowed me to spin faster comfortably as well as improve pedaling torque. Was never caught off guard in the wrong gear just because I felt it increased my available cadence range.

 

[Rousel]

sounds like a great workout, no doubt, but i'm afraid my mind wouldn't be the only thing going numb. 90 mins? you must be flying in the spring.

 

[Rousel]

it's mind numbing, but rather effective in building base. no fiddling about, just get right to work and quit after 90min or so.

sounds like my mind wouldn't be the only thing going numb. seriously though, this sounds like a brute of a workout......90mins? you must be flying in the spring.

 

[Rousel]

I've always done fixed gear training all year when I raced. I come from a track background tho. Felt it allowed me to spin faster comfortably as well as improve pedaling torque. Was never caught off guard in the wrong gear just because I felt it increased my available cadence range.

Thanks. Do you stay out long on the fixer? I've noticed that after 2.5hrs on the single speed (terrain dependent), i'm feeling like i've done a lot of work. i know what you're saying too about being able to 'self adjust' cadence. i've found th
is to be one of the best benefits; quick little digs as the pitch goes vertical and i'm usually able to leave my 'geared' training companions with ease. problem of course is when the hill is long, then i'm in trouble.

 

[twothirds]

I mainly keep it to about 1-1.5 hrs. Use the single/fixed to get your real intense workouts in and your geared bike to get the miles in. That's how I did it.

 

[42x16ss]

I use one extensively for preseason and recovery (whence the username). The trick is to plan your rides to suit your needs. If you find yourself pushing too hard on recovery rides, take one out somewhere nice and flat and just roll along. If you want to train for intense intervals take it out in rolling hills. To build strength, do seated starts somewhere steep.

Make sure that you keep a few different sized rear cogs to suit your purposes.

 

[Doofus]

sounds like my mind wouldn't be the only thing going numb. seriously though, this sounds like a brute of a workout......90mins? you must be flying in the spring.

I wouldn't say flying.

but, after a winter of a lot of low threshold (300-320, for me ymmv), I'm in the mix up front.

I don't touch VO2 or anything really hard over the winter, but I think it's hard to beat a steady diet of 90-95% of FTP, unless you can ride your bike 25 hours a week.

 

[SacCylclist]

I find it beneficial because it teaches you how to use a greater amount of the pedal rotation to get the most out of each revolution. Plus, pulling up on the pedals builds "different" muscles than those normally engaged.

 

[Rousel]

i've been living in the dark ages with respect to all the technology that's available these days; ie., power meters etc.. as my competitive cycling clock stopped abruptly in '95.
but i do find that my single speed (not fixed) experience is pretty effective in 'forcing' oneself to spin. it's also effective in building power (no scientific data to back up this statement) as it leaves you little option for when the roads get steeper. if you can only squeeze in 2hrs, try taking it out in rolling terrain, it will not disappoint.

 

[bladerunner]

For my winter/base training, I have a standard road bike but I just take out the rear gear cable and adjust the rear-mech to start with 42 x 16 or 39 x 15 for 8 weeks. I also use a power-meter [PowerTap] to train & monitor my progress. I normally start with an average speed of 26 to 27 kmph. Once I get to a 28 to 29 kmph, I change the gear to 42 x 15 or 39 x 14. Most of my rides are 2.5 to 3 hrs with 500 to 600 metres of elevation. Using a single gear gets me to spin on flat & downhill parts and push on the uphill sections. Also, when I need to, I just change up to my big chain-ring for any specific sprint/strength training. I have found this set up to be really useful for training as I have a track background and it gets me to adapt quite quickly to work on my leg speed & leg strength on virtually every ride.

 

[Euskaltel!]

Obree did a lot of fixed training and it didn't seem to do him any harm

 

[hiero2]

Experimented with training on a single speed 39x16 (not fixed) this year and feel as though it's more intense than going out with a cluster on the back.
I'm able to spin along at 90+ rpm on the flat sections, although the vertical sections of road are a challenge, and can wear you out quickly.
Anyone else here have experience with this kind of training and whether or not it is beneficial.

Lotsa good advice here. Fixed gear is an "old-school" training standard - one month in the spring to get the cadence up and the spin round. Miles were less important. About 90 minutes or so per ride sounds about right. It sure allowed me to get my max cadence speed higher. I used to go up to 140 regular for bursts (couldn't maintain that for long). I never really did find out how fast I could have gone - always wanted to work on it, but never got to it. I knew I had more capacity for a higher cadence.