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Small Chain Ring Training(14 posts)

Small Chain Ring Trainingwink
Sep 27, 2002 12:38 PM
I have a 52 and 42 chain ring set up. For the most part I ride on flats no severe climbs. Over the last year I road almost exclusively with large chain ring. I averaged 17.3 mph over the 20 mile course I take in the mornings. For the past couple of weeks I put it down on the small chain ring and my average speed is the same. Cadence is higher, but I feel like I have had a much better work out. Does anyone have similiar experience? I think we have been cheating ourselves riding with the bigger gears...
My track bike is set up with 42x16. Best workout ever. nmonespeed
Sep 27, 2002 1:02 PM
Do you race or just train on your track bike?wink
Sep 27, 2002 1:12 PM
Do you think if you raced you would go up to a 50 or 52? Or race with the 42?
I dont race. But I know that I would never go to a 50 or 52.(nmonespeed
Sep 27, 2002 1:29 PM
How fast to you go on the flatswink
Sep 27, 2002 2:25 PM
Just curious about your speed on the flats? Also do you ride in pace lines with geared bikes?
22-24 easy spin on flats. Up to 30 once, brutal.onespeed
Sep 27, 2002 4:51 PM
I have also done pacelines on the track bike. It aint easy though.
re: Small Chain Ring Trainingbob_vanderhaus
Sep 27, 2002 1:10 PM
I will keep that in mind on the team group ride tomorrow as they drop me in my 39 x 11 at 140 rpms with a 190 heartrate. "You guys are cheating yourselves... you are going 5 mph faster with a much lower heartrate... you are idiots!!!" If you want to get a good cardiovascular workout ride at high rpms in the small gear. If you want to be a well rounded rider, you have to be strong, and that doesnt come from pushing the small ring.
How do like this!LC
Sep 27, 2002 2:11 PM
For winter training I ride down the hills in my small ring/large cogs and up the hills in my big ring/small cogs. I have to really struggle to keep up on the team rides. After a few months of that you never have to worry about feeling like you need a certain gear to do well. Fast spin and lots of strenth makes you faster come race time.
Thanks, I will try that!wink
Sep 27, 2002 2:26 PM
But what about the flats?
Thanks, I will try that!LC
Sep 27, 2002 5:38 PM
Flat areas are so rare around here I don't see them often, but I suppose I would use the wind as my guide. Big ring into the wind and small ring for a tailwind. I just try to pick a gear that feels wrong, but I do try to not put extreme force on the pedals when in the big ring so I don't blow out a knee. Always keep your cadence at least 40 rpm, even when doing big ring and don't worry if you have to drop to the small ring to do it. You also still need to do recovery rides of easy spinning for the winter so you don't burn out early next summer and you can also do it on a indoor trainer if it is really nasty out.
Which ring is mostly meaninglessKerry
Sep 27, 2002 4:29 PM
It's all about cadence. To average 17.3 at 90 rpm, you would be in the 52/21 on flat roads. Same gear as the 42/17. You should be worried about cadence, not which ring you are on.
Yes, but smaller ring should indicate higher cadencewink
Sep 27, 2002 4:48 PM
My original point was that there was no difference in speed/time, obviously the cadence is higher if the speed is the same.
The point is (which you missed)Kerry
Sep 28, 2002 4:56 PM
The cadence is only higher if you only shifted the front. Is that what you were trying to say? If it is, you did not say it. Except for the very slight amount of work of just moving your legs with no resistance, there is no difference in power expenditure if your speed is constant, regardless of your cadence.
I agree with Kerry about the power expenditureTrekFurthur
Sep 30, 2002 9:15 AM
but I thought the point of small-ring work (ignoring any switching of the cogs for this) is primarily muscular--you are teaching your legs, and the rest of your body (esp. core muscles), to cope with higher cadences. This is a bio-mechanic function, not a strenght- or power-building function; for most riders, the latter type of training comes after a Base period. Lately, I've been playing around with a 39-16 set-up (hey, I'm new to all this) and am considering building up a fixie or single-speed. Would probably actually try a 42-16.