Training On A Single Speed
 

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

It's better to do something than to do nothing, as long as you don't injure yourself in the process.

I mix my commuting between SS and geared. What I like about SS is that you get a nice mix of intervals. You get periods of high speed cadence work mixed with strong efforts on climbs. There's no option for shifting, so you have to really get your speed up or really push and stand on the pedals. It's good training. Do repeated series of sprints up freeway overpasses. Set a minimum speed to keep in a headwind.

If you can run it fixed, you'll find your fitness improving quickly. If not, riding anything is better than sitting.

I concur!

I guess you should always try to spin, which will also improve your endurance. That said, if it's hilly then that is not always possible, but shouldn't be a problem in FL. When I ride fixed I just try to concentrate on improving my pedal stroke, pedaling circles, which I imagine will really help come touring season. We got hills over here, so it is a mix of sprinting your ass off and then struggling up the hills.

Whatever you do, gear it low.

Specs say the bike has a 44T and an 18T w/ 170mm crank length.

Is that low enough? LOL

I had a SS road bike for a while I noticed my cadence went up considerably while training on it. It can't hurt to ride it as other have said.