Singlespeeding for Cyclesportif

Philip Davis

Bit of advice needed here for unorthodox training to get my fitness up for some cyclesportifs this year.

I'm 41, very average fitness, but I had a serious accident early last year that put me off the bike for about 6 months, so I'm slowly getting back to fitness. One side effect of the accident though is that the remnants of whiplash injury means I find it hard to stay long on my road bike - the vibrations through my shoulders makes it very uncomfortable after an hour or so, so I prefer to ride my mtb for fitness.

I'm very constrained for time - I can't spare more than about an hour a day for fitness - which shouldn't be a problem according to my understanding of modern fitness advice that I can make up for lack of time by introducing good hard intervals and high intensity work within this hour. I used to do short high intensity work in my office gym which I found very useful, but sadly due to space restrictions our gym has been taken away from us. Now to my question:

I find it easiest (and most fun) to spend my hour on my singlespeed - I do this approximately 5 times (or more) a week, in addition to my usual commutes (fairly slow, as they are in heavy traffic). There are no good uninterrupted road routes near my home, but i'm fortunate to be next to a large flattish park with numerous woodland trails, so I take my mtb singlespeed for dashes through it most evenings. The problem is, that as anyone who singlespeeds will tell you, that its impossible to follow standard advice on intervals, spinning periods, etc., on a singlespeed. You have to just get momentum going and go for it. If it was raining the night before, you are off the saddle, slogging hard to make progress - if it was dry and the winds are favourable, your legs are spinning like mad to try to get as much speed up as you can. When I've measured my heart rate, I find that its generally in a moderately high zone, but basically all over the place depending on the conditions that day. So basically, any training plan I've seen is pretty much useless.

So, am I fooling myself by thinking this is suitable training for 200 km rides on my road bike in the summer? If not, can anyone advise on how I can complement this type of 'training' so I can handle longer, steadier rides?

Alex_Simmons/RST

You are right in that single speed riding has different physiological demands than geared road riding. However, at the end of the day the aerobic fitness requirements (and adaptations) from either are very similar. The physiological differences are mostly neuromuscular in nature.

(For those so inclined, suggest you read up on quadrant analysis of power files and the relationship between average effctive pedal force and circumferential pedal velocity to get grip on this. Look up a blog by Dave Harris as he does endurance single speed MTB work).

So, as long as you are able to get in sufficient riding at efforts levels that are reasonably moderate to hardish, then you'll get fitter whatever bike you ride. SInce you are more likely to do more riding on the single speed, then that's a great option.

I would also suggest seeing if you can make the road bike more comfortable for your new fashioned body. See a professional bike fitter, or perhaps consider replacing the drops with a flat bar like on a hybrid. It might not look as cool but if you are comfortable and ride lots as a result, that's what matters. Then road riding might be a more pleasureable option in your regular training.

Bronzie

Alex, do you really think you can train for c.8 hour endurance rides on nothing more than 1 hour interval sessions? I have my doubts although I have seen claims by people that they've completed events like the Marmotte on nothing more than turbo sessions.

Alex_Simmons/RST

From an aerobic fitness POV - yes. Not ideal but yes.

If one's training time is limited, then being focussed on improving TT power is the best use of training time. Then it becomes much easier to ride at all day pace since you are further away from your threshold levels.

But I wouldn't expect a rider to be able to back up from such a long ride well - they would need much more recovery than someone who could regularly get the long hours in.

But there are other factors that it helps to train for a long day in the saddle. Simply being used to a long day in the saddle. Pacing. Nutrition and being used to taking on fuel while riding. Managing hydration requirements and so on.

Kléber

Alex_Simmons/RST wrote:

But there are other factors that it helps to train for a long day in the saddle. Simply being used to a long day in the saddle. Pacing. Nutrition and being used to taking on fuel while riding. Managing hydration requirements and so on.

Very important, I agree.

But it all varies. As Bronzie suggests, you might be able to even do the Marmotte with short intensity training, but do you want to do it in 7 hours or happy with 12 hours?

The original poster, Philip Davis, might have varied ambitions. By all mean use one hour sessions to help but you'll probably have to limit your ambition on the day.

Philip Davis

Many thanks for the replies. I am aware that only short sessions is not ideal, but I don't have much choice! Hopefully, when i get closer to the season I'll be able to put in one long day ride a week, once my physio gives me the go-ahead. I'm an experienced bike tourer, and one thing bike tourers are good at is pacing over a long day. My main concern is how to toughen up my nether regions for 8 hours in the saddle! Although actually, i do spend quite a lot of time in the saddle, as i commute on my bike as well, although because its through heavy traffic (lots of stops and starts), i doubt it has any fitness value.

As a follow-up, any comments on the merits or demerits of doing two 1-hour sessions in a day? I can do an hours ride in the morning, and some evenings, I can do a 45 minute to 1 hour ride immediately after work in the evening. Is this equivalent to a 2 hour session in a day?