Fixed Gear Bicycle Setup

Fixed Gear Bicycle Setup

Setup and training with a fixed gear bicycle

The benefits of training on a fixed gear bicycle

  • Helps to develop a 360-degree pedal stroke
  • Keeps you warm during cold weather riding
  • Teaches better bike handling control as you can brake with your legs as well as the calipers
  • Training is hard with limited gearing to emphasize force and velocity outputs
  • Allows focus to be on cadence and fundamentals of riding form

Fixed Gear Bicycle Setup

Setting up a fixed gear bike should be easy and fun.  Look to find an older steel road frame or track frame with horizontal rear dropouts and holes to mount brake calipers.

The setup of a fixed gear bike is to mirror image your road bicycle including: saddle height and set-back, reach and drop to the handlebars, brake leveler hoods setup the same as your road bike and have water bottle placement on the frame.  This bike is a training tool, not a race bike so light weight and performance parts are not needed.

Gearing Setup

Fixed gear riding should start on flat roads and with a small or easy gear to allow for high cadences.  Make sure the rear wheel is setup with a track “fixed” cog.  This means that the bike cannot coast or stop the pedals from moving. You must continually pedal while riding a fixed gear bicycle.  


Start with 39-42 front chain ring & 17-21 rear cog (~55 inches: 42×21)

Increase to 48-50 front chain ring & 16-18 rear cog  (~72 inches: 48×18)

Home Bike Studio Setup

Put together your Home Bike Studio

Set up in an area with enough space for your bike, with plenty of room and free of any potential obstacles. 


The area should have good ventilation and a cool temperature. A spare room, garage, and/or basement are popular options.

Equipment Needed:

Smart Trainer, Aluminum Rollers, Rubber Mat, Climbing Front Wheel Block

Other Equipment Needed

Entertainment: TV, Radio, Computer, etc.

Fan: 20”, Centrifugal, AC Unit, Towel

Software Platforms:

Race Day Check-List

Race Day Check List

Pack these items the night before the race. You may not use everything, but you will be prepared for anything.


Start from your feet and work your way up

  • Socks
  • Shoes
  • Shoe bag
  • Tights
  • Knee warmers
  • Leg warmers
  • Shorts
  • Base layer or under shirt
  • Jersey
  • Arm Warmers

  • Jacket
  • Rain jacket
  • Gloves (Long finger, Short finger)
  • Hat
  • Helmet
  • Sunglasses (different color lenses)
  • Accessories bag
  • Duffel bag

Food and Energy Supplements

  • Bars
  • Energy drink mix
  • Gels
  • Musette bag
  • Recovery drink mix
  • Water bottles

Leg Creams

Keep everything in a small separate bag

  • Cream/heat ointment
  • Rubbing alcohol
  • Towel (hand, full)
  • Vaseline


  • Chain lubricant
  • Cogs, spare
  • Crescent wrench
  • Duffel bag, extra
  • Inner tube
  • Multi-hex wrench tool
  • Pump
  • Screw drivers
  • Tire levers
  • Wheels, spare

Post Race Bag

  • Change of clothes
  • Flip Flops/Sandales
  • Towel
  • Body/Baby wipes
  • Water bottle
  • Deodorant
  • Toothbrush and paste


  • Bike
  • Heart rate strap
  • Computer head unit and charger
  • Drivetrain batteries and charger
  • Sunscreen
  • Chamois cream

  • Entry form
  • First-aid kit
  • Number (if issued)
  • Race information (course details)
  • Racing license
  • Safety pins

Dental Care

Dental Care

Several studies have shown good health starts with your teeth. In order to perform at your best, athletes must remain fit and healthy.

For dental health, follow a generally healthy diet low in additives and sugars. (While training, racing and competing, consume simple sugars.) Your diet should consist of fruits and vegetables as well as appropriate ratios of protein, carbohydrate, and fats. Try to consume low amounts of alcohol, which is high in calories and can be high in sugars. 

Practice good dental care with the following:

  • Visiting the dentist/dental hygienist twice a year  
  • Brushing your teeth twice a day (typically right after meals)
  • Rinsing with a fluoride mouthwash 2-4 times a day  
  • Flossing Daily 
  • Brushing soon after a competition or training exercise, especially when you ingested glucose drinks, gels, or bars

Daily Routine

Daily Routines

Building High Performance Habits

Create the daily routines that lead to optimized athlete health

Following a daily routine can help you establish priorities, limit procrastination, keep track of goals, and even make you healthier.

Working Day

For athletes working a conventional 9-5, try to adhere to the following schedule to balance training, work, recovery, and free time.

Here is an example of a daily structure when work is the main objective of the schedule. The chart shows examples of 1 or 2 workouts within the day.

Non-Working Day

If you have the day off from work, it is best to maintain a regimented sleep/wake cycle to sync circadian rhythms and consistent training loads.

Here is an example of a daily structure when training is the main objective of the schedule. The chart shows examples of 1 or 2 workouts within the day.

Keys to Training

Keys to Proper Training

10 key guidelines to insure optimal athletic performance

Choose goals and train toward accomplishing objectives

Striving toward a goal will heighten your focus and aid training completion

Train consistently and moderately

Steady increases and consistent efforts are the keys to proper training

Rest and Recovery is vital

Recovery is essential for allowing you to train and compete at your best

Follow an organized plan

A well thought-out and chronicled plan is needed to achieve your goals

Train hard on hard days and train easy on easy days

Follow your plan so that you can complete prescribed training workouts

Ease back on your training before losing fitness

Knowing when to say when is crucial not over fatiguing yourself 

Listen to your body

Less is more when training. Do one less interval more often than one more interval.

Improve your weaknesses

Your training plan must be well-rounded to ensure you achieve the most you can out of your athletic potential.

Group training is only one training exercise

Make sure to use group training when needed, but not as a habit. It will be in a training program as a workout protocol, not as the bulk of the training plan. 

Trust your training

Stick to the plan. Focus on yourself, your goals and your training. Ignore what other athletes are doing.

Race Bag

Race Bag

Packing a race bag helps prepare you for all racing situations.

Organize a race bag that has everything you need in a way so you can easily access items.

Below is a list of what items you should have and how to section the items within the race bag.  Use large Zip-Lock or nylon bags to organize items within the larger race bag.

Large Race Bag

Duffle style with multiple compartments

Place the following all in their separate bags

  • Jersey
  • Shorts
  • Socks
  • Shoes
  • Base Layers
  • Jacket, Vest, Raincoat
  • Warmers (arm/knee/leg)
  • Over-shoes
  • Hats
  • Gloves, (winter gloves)
  • Helmet
  • Sunglasses

  • Heart rate strap
  • Computer head unit and charger
  • Chamois cream
  • Hot ointments and creams
  • Sunscreen
  • Safety Kit
  • Gels, Bars
  • Water Bottles
  • Drink Mix
  • Safety Pins
  • Towel

Clothing Guide

Clothing Guide

The weather will determine what clothing will be needed to complete training.

Make sure to choose sports clothing that is breathable, can easily be layered and compact to place into a jersey pocket when not needed.

Annual Goals

Annual Goals

If you don’t know where you want to go, you are never going to find a way to get there. Written annual goals help guide and focus training. 

Primary Priority Goals

Start with your primary priority goals which will be your peak season goals. It is only possible to prepare for priority goals two or three times per year r, so choose wisely and pick events that are about three to four months apart. 

Secondary Goals

Next choose your secondary goals. These are goals raced shortly before or after your primary priority goals, but yearly training does not revolve around them. Choose about 5 of these goals but pick times in the year when you will be close to achieving top fitness. 

Tertiary Goals

The rest of your race calendar will include tertiary events and should be chosen as events you enjoyor that will be a stepping stone to reaching your goals. You can compete in as many of these as you would like. Some of these events will be used as training, practice events, or early success goals. 

With your outlined goals chosen, we will begin developing a training plan which will be the means  with which we will achieve your goals.

Health Guide

Health Guide

Athletes are extremely active people who are only slowed down by illnesses. In this guide,  the following measures and tips will help avoid illness.

Professional Guidance

  • Doctor Visits: Full physical, including standard check-up, blood work and ECG, once a year in the off season with an optional second mid-season check-up.
  • Dental Visits: Dental cleaning every six months with additional x-rays once a year
  • Chiropractic Visits: Visits every week to two weeks with a sport chiropractor
  • Orthopedic Care Visits: With any joint, bone or muscle pain, visit an orthopedic doctor to discuss treatment visits when needed.

Over-the-counter Medications

  • Advil: muscle soreness and fever
  • Vicks Vapor Rub: apply to chest and nose

Visit a doctor for guidance on when to take prescription medication.

Preventative Alternative Medicines

Two main obstacles with using over-the-counter or prescription medicines

  1. USADA-allowed medications guidelines, which include some surprising items.
  2. Prolonged recovery

Natural Remedies

Two main obstacles with using over-the-counter or prescription medicines

  • Green Tea: Naturally Low caffeinated tea with lots of anti-oxidants to fight off free radicals helping immune system strength.  It is a good replacement for coffee in the morning and an afternoon appetite suppressant.
  • Echinacea Extract: When resting heart rate is unusually high and you feel a cold might be coming on, use Echinacea extract to build up your immune system and to help decrease chances of catching a cold.
  • Oregano Oil: For a sore throat use Oregano oil in a droplet form.  Place some under your tongue for 30 seconds and discard.  Then rub some on the back of your gums.
  • Fresh Garlic: Ingest a fresh clove of garlic when you feel sick to kill bacteria in your mouth and digestive tract.
  • Sinus Drip: In a water bottle with room temperature water, mix in a half teaspoon of table or sea salt. Over a sink, place the spout of the water bottle in one nostril and and slowly pour the water up and through the sinus cavity and out the other side.  After water is flowing smoothly do the same to the other nostril.
  • Inhale Steam: Bring water to a boil in a pot then lower the heat.  Place a towel over your head then lean over the pot to breath in the steam.