PTW

Myth #2: Small Ring Only!

As recently as four years ago, I knew coaches and riders who still adhered to this outdated winter training principle. I’m not sure how common it still is today. This is a really simple training concept - put it in the small chain ring on October 1st and don’t shift up until February 1st. Since I didn’t create this technique, and I don’t use it, I can’t tell you exactly what purpose it serves but I can take a guess and I can also tell you why it’s not such a great idea.

My guess is that it was a way for coaches to keep their riders from going too hard in the off season. The idea is that if the rider can’t go into the big ring, he won’t be tempted to hammer the group rides or participate in the club sprints. I also figure the theory is that an entire winter of high cadence, riding will result in a perfect pedal stroke by the time race season comes along.

Here’s why I disagree with this principle. Leg speed can be easily developed at any point in the season. You could even do a heavy load of leg speed training immediately before a high priority race. The reason is that it doesn’t tax your muscular system, your heart or your lungs. In essence, it is really training your brain.

What you can’t do at any point in the season is train strength. Training muscular strength will temporarily slow you down, cause fatigue and require several days of recovery. Can you think of a time of the year where quick recovery and road performance is not at all important? At what point in the season can we afford to destroy our muscles without worrying about getting hammered into the ground at the local race? I think you see where I am going here.

So if you’re my client, it’s the small chain ring that gets tossed out the window during winter training, as you’ll be pedaling at 70-75 rpm (ideally on PowerCranks) for the whole winter. Your legs will feel like blocks of cement and you’ll be struggling on the Friday coffee ride. Then, before your first race, you’ll do two weeks of high cadence and when you’re standing on the podium, I can guarantee your teammates who saw you struggling two weeks earlier will be calling for a blood test.

I agree with this.

Yea a very outdated training method, but can anyone argue the case?

Not really - I completely agree that hard strength training should be done in the winter =, eg 53x12 (ish!) up the Bwlch and Rhigos!

Difficult to argue against. As you have said the only likely benefit would be that it may keep you from going too hard. But you can smash yourself stupid on 42 X 13 so......

PS Can't you tell its cold and snowing.........all on our pewters.......not our rollers

I feel justified in buying my single speed bke now. Been out on it once or twice and I have to say I'm loving it. It's acharge plug. only a 42 x 18 athe mo, but looking to put a 14 on it shortly. Once this S00*1ng snow goes away I'll be out for a blast. Anybody planning on being out Saturday? Usual route? Oh yes Les I must pay my subs. :-))

I will be out Sat. To expand on what Les was saying they may be advantages in someone like say Rhys or Tank keeping it in the little ring for a few weeks on a Saturday club ride to perhaps give them a bit of a leg speed workout whilst not ripping everyone's legs off (Coz once they are in the big ring there is no stopping them!) but that is about it.

dvlloyd wrote

Yea a very outdated training method, but can anyone argue the case?

This time of the year is about doing steady rides,low intensity,keeping the power down.,pedal revs 90 ish. using the small ring if needed .No problem.

Peter Jones wrote

dvlloyd wrote

Yea a very outdated training method, but can anyone argue the case?

This time of the year is about doing steady rides,low intensity,keeping the power down.,pedal revs 90 ish. using the small ring if needed .No problem.

I agree Peter. winter riding should be a time of relaxation until end of January/February and then then pick up the pace for the forthcoming season. Thats the way I remember it.

I disagree with Peter and no legs. Riding long and slow only teaches you to ride long and slow. You need hard work in there too.

From what I understand, part of the reason for the myth is that working hard in the winter with cold muscles and tendons can cause injuries.

Lighter workload with faster cadence is less likely to cause damage.

I agree davey, im from a running backround and we used to do speed sessions/ hill intervals at least once a week during the off season.
It varies the training and definately gave me an edge come race season.
We even did them whilst training for marathons.
Everything in moderation i say, it keeps you fresh.

Davey C wrote

I disagree with Peter and no legs. Riding long and slow only teaches you to ride long and slow. You need hard work in there too.

I dont mean too slow. Just John willy sort of slow

Small ring in the winter and as soon as the road goes up there's your strength training.So you'll get the miles in as well as giving your legs time to recover from those efforts.