How to Use a Fixed-Gear Bike for Training
A fixed gear bicycle–unlike a road bike–is a single-gear bike that has no freewheel mechanism, so whenever the rear wheel is in motion, the pedals rotate. A freewheel mechanism allows the rear wheel to turn freely when the pedals are stopped--this is why you can’t bike in reverse on a road bike. The absence of a freewheel means you cannot coast on a fixed gear bike–in other words, you can't just stop pedaling and let gravity or momentum take over. You have to pedal to move a fixed gear bike, even on a downhill. This means your muscles will be pushed harder and hills will be a different challenge than they are on a freewheel bicycle. Fixed-gear bicycles can be used for training to improve pedal stroke and increase muscle strength.
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Instructions
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Ride up hills to build muscle strength. Because a fixed-gear bike has only one gear, you can’t shift into a lower gear when riding up a steep hill. You must rely more on your muscles.
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Pedal downhill to break the habit of coasting unnecessarily. Riding downhill on a fixed-gear bike is entirely different from doing it on a road bike. After battling through a long uphill ride, many riders will coast on the downhill and let gravity take over to give their muscles a rest. Coasting is impossible on a fixed-gear.
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Improve your pedal stroke. A pedal stroke is the entire series of movements it takes to rotate the pedals and move the bike. The constant leg motion and faster cadence needed to ride a fixed-gear can smooth out your pedal stroke. Because you are forced to pedal no matter what, you will get a better feel for riding. Riding a fixed gear will force you out of bad pedaling habits and improve your riding efficiency.
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Practice trackstands to build balance and muscle strength. Trackstands are a technique that a rider can utilize to remain in balance while the bike is stationary and nearly motionless. This technique can be used when riding over a narrow passage or to stop at a downhill before continuing on. While freewheel bicycles need a slight uphill to use this technique, the mechanics of a fixed-gear allow the rider to do it on flat ground by backpedaling.
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Train on flatland to improve circulation. Because you must move your legs constantly, fixed-gear bikes improve leg circulation. Even if you’re not training for a race but just want to stay in shape, the constant motion of your legs will keep the blood pumping. Riding a fixed-gear is a better workout than riding a freewheel because you must always keep your legs in motion.
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