Often referred to as fixed-wheel bikes, fixed-gear bicycles are single-gear bicycles that eschew the luxury of the freewheel. Designed for absolute control and maneuverability, fixed-gear bicycles offer no ability to coast or brake and therefore require constant pedaling in order to keep the wheels turning. In short: you have to consistently pedal in order to get anywhere on a fixed-gear bicycle. Recognizing the bicycle's potential for cardiovascular training, some fitness enthusiasts incorporate fixed-gear bicycles into their daily exercise regimen in order to tap into its workout benefits. With patience, endurance and a willingness to learn, practically anyone can utilize a fixed-gear bicycle for training purposes.
Step 1
Drink 16 to 32 oz. of purified water before embarking on a fixed-gear bicycle exercise. Make sure you are dressed in shorts, sweat pants or other comfortable workout attire.
Step 2
Locate safe hills and mountainous roads in your area for riding your fixed-gear bike. Put on your bicycle helmet and confront the first hill on the fixed-gear bike by pedaling intently and steadily until you reach the top of the hill.
Step 3
Pedal while going downhill as required by the fixed-gear bike. Resist the urge to coast as you would on a normal bike and continue pedaling strongly in the knowledge that you are receiving exercise benefits from the ride.
Step 4
Practice slowing your momentum at various parts of your descent by performing the "trackstand," or reverse pedal. Maintain an upright posture as you slowly alternate between front pedaling and reverse pedaling as needed. This natural aspect of slowing a fixed-gear bike is also an effective abdominal-toning exercise.
Step 5
Ride your fixed-gear bike continuously up and down steep and hilly roads for 15 minutes in order to gain the strength-training benefits to the quadricep and calve muscles. Locate an even stretch of road and ride your fixed-gear bike along safe even roads for 15 minutes to increase endurance and stamina.
Tips and Warnings
- Make sure you are comfortable riding on easy roads throughout your neighborhood before taking your bike to high traffic areas. Perform the reverse pedal multiple times in the safety of your neighborhood, parking lot or driveway before attempting to ride in pedestrian areas.
- Consult your personal physician if you feel the physical strain of a fixed-gear bike is considerably more than your current exercise regimen.
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