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I have a 09 Orbea Dauphine which has been sitting in the office for the last 9 months collecting dust.
After reading an article about changing old bikes into single gear training bikes i'm contemplating ditching the group set on this bike and turning it into a single gear bike with a 42 front ring and 16 rear ring for training on as this article claims excellent strength gains from this form of training. This was backed by a fellow club member who also uses a fixed gear bike to train on the road.
The other two options I have been placed with is a kids trailer with a bag of sand (if the kids are not willing) or I have been told to train on the road with a mountain bike with road tires.
I'd look like a knob with the trailer and I have a feeling that the single gear bike maybe better for strength than the mountain bike as you are forced to face all elements of the ride in the one gear.
Love to know your thoughts.
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Perhaps what you are really asking is about 'strength endurance' training? This is doing efforts at a low cadence, relatively high load, for a longish period of time. This is a pretty popular way of training, but from what I understand, it doesn't seem to be any more effective than going out and riding just as hard, but at a normal cadence.
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Grant W wrote:I have a 09 Orbea Dauphine which......
..... an article about changing old bikes into single gear training bikes ....
Hang on.. just because it's got dust on it - doesn't make it OLD
Why don't you just use it as is for a while longer and wear the parts a little? The simplest and cheapest answer to your question would be to be ride it as a single speed - ie. consciously pick a gear at the beginning of your ride and stick to it. Make a note of the sprockets & chain size and compare ratios to the 42x16 you suggest. There'd be near equivalent amongst the combos. Here's my preferred gear calculator.
Infrequently reading & contributing these days. Still reachable by PM (email alerts) - dec 2016
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BTW, 42x16 is a good compromise gear but if you want strength training go a bit higher. I usually run 47x18 (similar to 42x16) which is OK for commuting into headwinds after a long day at work, but I run 47x15 at the velodrome and on the road when I want to go fast and there isn't a headwind.
Oh and if you want strength don't do lame arse slow starts like most roadies do along the beach in Melbourne. Stay in the 53t chainring, clip in and pretend you're a steam locomotive with a strong pushing and pulling action until the cadence increases, then resume a more normal stroke without the strong pulling.
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