Hey all. I'm starting to gear up for my first real tour (starting small) - just under 200M down to Key West. I'm expecting to take about 3 days.

Right now, I have a single speed 700c that I'm running around on now and I'm wondering: is it going to do me more harm than good to train on this SS vs. not training at all?

I know when I decide on my touring ride I'll be breaking it in and probably riding it exclusively but, this is what I have now.

My other question is: Should I train to raise my cadence/speed on the SS or train for duration/distance on the SS? Which would have a better pay-off once I switch over?

Thanks all,
Jeraimee