Question: Seems everyone has a Single-Speed mountain bike to train on these days. Am I missing out on something?
Single speed training isn’t just for dedicated single speed racers!
All mountain bike racers interested in improving their limiters in a fun
and specific way can benefit from riding and training on a single
speed.
In the image below, you can view a Quadrant Analysis (QA) that was
generated using Power-Tap data collected from one rider on both a geared
MTB (in yellow), and a single speed MTB (in red) . This QA compares the
physical demands of each MTB ride. The rides were similar in intensity
(about IF .8). Each point within the QA plot shows the pedal force and
pedal speed (think cadence – the vertical line corresponds to a cadence
of 85). QA helps to identify the neuromuscular demands of a cycling
genre. What is striking in this plot is the relative differences
between SS MTB and geared MTB demands in terms of force and cadence.
The iso-power lines illustrate that when pedal speed (cadence) gets very
low, pedal forces must be very high to maintain power.
Single speeders spend more time at higher and lower cadences than
gearies. Gearies concentrate the majority of pedaling around a small
preferred cadence range, whereas single speeding requires cadences in a
huge range, from 20 rpm to over 130 rpm. Single speeding puts you out of
your cadence comfort zone and stimulates new abilities.
The force distribution differs significantly between both riding
styles. Single speeders spend more time pedaling at higher force levels
at lower cadences (i.e., they do a lot of mashing and a lot of
standing). It is a matter of physics – to maintain a given power output
if cadence decreases pedal force must increase, and as cadence gets
really low pedal force must increase a lot. To single speed successfully
you have to push a lot harder while pedaling slowly! The cadence and
force characteristics of single speeding are similar to structured
training drills such as spin-ups or force repeats. The single speed
mountain bike is a valuable training tool!
Any hard tail mountain bike can be converted into a single speed.
Everybody has an old hard tail in their garage – right? Take off all the
shifting stuff and put on a handful of cassette spacers, a chain
tensioner and a single speed cog.
Another benefit of riding a single speed is that single-speeds are
the ultimate bad weather training machines. Sloppy conditions are hell
on drive trains. Train on a single-speed through mucky and wet conditions
to save your bling race bike and components for race day.
Training on a single speed builds fitness in a very specific way.
Torque
Low cadence/high force pedaling time improves low cadence power
abilities mimicking the goal of structured workouts such as force
repeats or muscle tension sessions. Increasing leg strength on the bike
is more specific to mountain bike racing than lifting weights in the gym
and comes along with the added benefits of cardio and skill
development.
Full body Strength
Pedaling uphill, off-road, out of the saddle with high force and low
cadence is a full body effort. This type of training increases upper
body and core strength in a riding specific position.
Improve Pedal Stroke
High cadence pedaling time improves pedal stroke and replicates the goal of skills workouts such as spin-ups.
Bike Handling Skill
Single speeding enhances technical skill development with a simplified
focus. Single speeding requires no gear-choice, attention and there is
no need to ease up on the pedals to plan a gear shift. This frees up all
pedaling and thought time to conquer a technical challenge. Hammer
straight into an obstacle and attack!
Increased Efficiency
Without a big ring to accelerate after momentum loss, the penalty of
technical mistakes is magnified on the single speed. It teaches you to
maintain speed in corners and traction while pedaling out of the saddle.
You become a more efficient rider with increased skills to maximize
efficiency and conserve momentum.
Line Selection
Trail momentum killers such as soft dirt, holes, bumps and rocks become
bigger features to the single speeder with no big ring to power it out.
The penalty of losing momentum is a strong motivator to ride the fastest
line on the trail. You will learn how to keep your bike flowing along
with less power. You will become a smoother rider.
Incorporate single speed training into your program as a way to
improve limiters in a manner most specific to cycling. The new
challenge will add variety, simplicity in bad weather, and most of all
you will reap big training benefits while having a ton of fun out on the
trails.
By Lynda Wallenfels Google+
coaches and consults with mountain bike racers and is the 2009 24-hour
solo single speed USA National Champion. Contact her through her LW
Coaching website for more information. http://lwcoaching.com
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