Made popular once again in recent years by hipsters, the fixed wheel still has a key role to play in training elite cyclists. Don't chance the 'no brakes' version though!
In a sport where preparation and training techniques have changed utterly over the past decade, former FBD Rás winner turned elite cycling coach Tommy Evans says fixed wheel training has made many a champion and should not be dismissed in the modern era.
What three things do the following riders have in common? Seamus Downey, Neil Taggart, Tommy Evans (that’s me), Terry Mackin, Rodger Aiken, Don Travers, John Grant, Gareth Rodgers, Sean Downey, Liam McGreevy, Peter Lilly and Mark Downey.
They’ve all been members of Banbridge CC; they’ve all medalled at national championships or gained international selection; and they’re all exponents of training on a fixed wheel.
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Stephen Roche even used fixed wheels on winter training spins from his amateur days right through to the period he was winning the biggest races in the world.
Under the guidance of club coach Gerry Beggs all Banbridge CC riders – irrespective of age and gender - have been encouraged to ride fixed wheel winter bikes.
They’re very inexpensive, kitted out with mudguards and are heavier than the normal bike.
Any Sunday during the winter months Banbridge CC’s training run would have anywhere between five and ten riders of all abilities and ages riding a fixed wheel bike.
These bikes have been put together with the minimum of cost and effort, and as a result require the minimum of maintenance.
Why ride a fixed wheel?
We’ve all read on the net or in magazines about the latest new gadget to help you go faster, get fitter and so on.
However, they all overlook one crucial requirement of cycling; the ability to pedal fast and efficiently.
Having been an international coach for the last eight years, I have come to fully understand the reason behind Gerry’s persistence with the fixed wheel.
Of the numerous coaching courses and conferences I’ve attended, all emphasise the importance of cadence and pedalling efficiency. In relation to the fixed wheel, the facts are pretty simple:
- Fixed wheel is a perfect training partner
- You never have to free wheel
- You cover every single km/mile
- It will train you to recruit strength to ride up hill at 60-70rpm and train you to be relaxed and smooth when having to pedal down hill at 170-190rpm
- It removes the dreaded dead spot
- It gives you a fantastic core workout
Spend just one winter on a fixed wheel and I guarantee you‘ll improve your pedalling efficiency.
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Gearing would be selected based on the riders age and ability generally most in the club would have ridden anything from 42x18/17 aprox 65-67”
What is pedalling efficiency?
Pedalling efficiency is the ability to pedal at a cadence that enables you to deliver power as smoothly and as evenly as possible; or as I like to call it, pedalling in circles.
Everyone is different depending on their muscle type, training or previous sporting background.
However you can test for your optimum cadence using a very simple test: maintain the same speed/power on different gears steadily increasing your cadence until you see where your heart rate starts to really rise, similar to that seen in a threshold test.
This point would be your current efficient/optimal cadence.
As with all elements of cycling, this can be trained and improved. But as a general guide for most people optimum cadence is between 95-105 rpm.
It all boils down to “pedalling in circles”. Those riders that have worked with me will have heard me constantly harp on about the importance of this one skill, which fixed wheel riding will certainly bring about.
It’s the importance of following the pedals through the downward stroke, pulling up right over the top of the dreaded dead spot in one continuous circle, meaning you’re in control of the power you’re applying the whole way through the pedal stroke.
In his pomp: Evans won most of the big ones at home and also raced all over the world.
Simple drill
A simple training drill which can be done to improve this one element is an isolated leg drill, which consists of pedalling with one leg for 30secs leaving the opposite leg as a dead weight in the pedals.
You should aim to pedal in a full circle as described above, then repeat with the opposite leg. Perform this exercise two or three times with each leg before returning to pedalling with both legs. The difference will be instantly noticeable.
For me, the fixed wheel has been something Banbridge CC and I have been brought up with; something I will certainly continue to recommend.
Had it not been for the influence of Gerry Beggs perhaps some of the names listed above may not have been as successful, and for this I say thanks Gerry.
Right to this very day Gerry is still building fixed wheel training bikes for anyone who asks for his help.
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