How to Use a Fixed Gear Bike for Training

A fixed gear bike is great for cardiovascular training and involves constant pedaling to turn the wheels. It is also known as fixed-wheel bikes. The user has control over maneuverability, but does not have the ability to brake. Many people would like to add the bike training to their routine, but do not know how to use a fixed gear for training purposes.

• Drink two to four cups of water before a fixed-gear bicycle routine. Dress in comfortable exercise clothing, such as biking shorts.


• Put on a helmet.


• Find safe mountainous roads and hills, without too many pedestrians or traffic. You want to pedal steadily and intensely until reaching the top of the hill.


• Continue pedaling while going downhill, which is a requirement when riding on fixed-wheel bikes. Riders tend to get the urge to coast when riding on a regular bike, and you want to avoid coasting on this type of bike. Continue pedaling steadily to receive the exercise benefits from the bike ride.


• Practice the reverse pedal or trackstand when slowing down or decreasing momentum. Position the body in an upright position on the bike while slowly moving between reverse and front pedaling. The act of slowing a fixed-wheel bike is a good abdominal toning exercise.


• Ride up and down steep roads for strength training of the calves and quadricep muscles for 15 minutes. You want to find a safe and even road to ride on for 15 minutes to increase stamina and endurance. Riders should practice on neighborhood roads or the park before riding on high traffic roads.