What Are the Benefits of Single Speed Training on the Bike?

Bikes with only one gear are gaining popularity among cycling iconoclasts and urban biking hipsters, but even traditional spandex enthusiasts can improve their cycling speed by training on a single-speed bike.

  1. Pedaling Technique

    • Single speeds use a gear that feels light on a flat road, forcing the rider to pedal faster to gain speed. A fast cadence improves pedaling efficiency by teaching the cyclist's legs to move in smooth circles.

    Strength

    • Even mountain bike riders can enjoy a single-speed bike.

      Since it is impossible to downshift on a single speed, the only option when climbing a steep hill is to pedal harder. Eventually leg muscles adapt to the load, becoming stronger and improving power output.

    Speed

    • Extra cogs in the rear derailleur suck power from the chain on a geared bike.

      Because the chain doesn't loop through the derailleur, less force is lost to friction on a single-speed bike. A straighter chain improves power transfer from the pedals to the wheel, increasing speed.

    Fixed Gear Considerations

    • "Fixies," or single-geared bikes that don't allow coasting, augment the pedaling benefits of single-speed training because the rider must pedal very fast when going downhill. Because the rider pedals for the entire workout, fixed gears pack more work into each workout.

    Going Back to Gears

    • Once a rider returns to her geared bike, the improved power and pedaling mechanics from a single speed carry over to faster geared-bike riding.