The Case for the Single-Gear: Why Going “Fixie” Can Make You a Stronger Rider

The sight of a fixed-gear bike on a group ride can feel a bit out of place. While everyone else is clicking through their gears, adjusting to every undulation in the road, the fixie rider is a study in stoic concentration. Their legs are a blur, constantly spinning, unable to coast. There is no freewheel click, no momentary respite on a slight downhill. It’s a pure, unadulterated connection to the bike. It looks impossibly hard, and it raises a simple question: why would anyone choose to do that?

This is where it’s important to make a distinction. While they can look identical, there’s a key difference between a single-speed bike and a fixed-gear (or “fixie”). A single-speed has one gear but also has a freewheel, which allows you to coast without pedaling, just like a standard road bike. A fixed-gear has no freewheel. If the bike is moving, the pedals are turning. The rear cog is “fixed” to the hub, creating that constant, unwavering connection. This is the bike that truly forces you to train in a new way. For many, like myself in college, the appeal was both aesthetic and functional. My own fixed-gear, a white steel frame from State Bicycles in Arizona, was my go-to for commuting, and I quickly discovered its unique training benefits.

The myth is that fixed-gear bikes are only for urban messengers or hipsters. They have no place in serious, performance-oriented cycling training. You can’t change gears for hills, you can’t coast to rest your legs, and you can’t hit a high top speed without spinning your legs like a hummingbird. While it’s true that a fixed-gear bike isn’t a one-size-fits-all solution, its limitations are precisely what make it an incredibly powerful training tool.

The science behind using a fixed-gear for training is rooted in the forced efficiency it demands. On a geared bike, you can hide your weaknesses. A choppy pedal stroke or a tendency to “soft pedal” on a descent can be masked by shifting. With a fixie, there’s no place to hide. The constant pressure on the pedals forces you to smooth out your stroke, engaging your hamstrings and glutes on the upstroke to a degree you never would on a geared bike. You have to maintain consistent pressure all the way around the circle, which builds a stronger, more efficient pedal stroke.

Perhaps the most significant benefit is the boost to your muscular endurance and cadence. Because you can’t stop pedaling, you’re forced to maintain a high cadence on flats and downhills. This trains your nervous system to handle a faster leg speed, which can translate into a higher sustained cadence on your geared bike. You’re also building incredible muscular endurance, as your muscles are under constant tension without the micro-breaks that coasting provides. This makes a fixed-gear bike an exceptional tool for building power in specific zones, especially in the winter months when the goal is often to build a broad base of fitness.

In the pro peloton, the use of a fixed-gear bike is a whispered secret. Many pros, especially track specialists, use them in the off-season. They see it as a way to “reset” their pedaling form and build core strength without the high-intensity stress of hill repeats or sprints. They’ll ride fixed-gear bikes on relatively flat roads to focus purely on their pedal stroke and cadence, making sure no muscle fiber is left dormant. For the amateur rider, a fixie can serve as a simple, effective tool for these same purposes. You don’t need a complex training plan; you just need to ride.

The verdict is clear: A fixed-gear bike is not a replacement for your primary training machine. It’s a highly specialized instrument for building a better, more efficient cyclist. The simplicity of the machine forces you to confront and correct fundamental flaws in your pedaling, which will pay dividends when you get back on your geared bike. It’s an effective tool for building power, a perfect pedal stroke, and even a bit of mental fortitude when facing a hill you can’t coast up. While it may not be the fastest way to get around town, it’s one of the most direct and effective ways to make you a stronger rider.