Debunking the Myths of Small Chainring Training: Why It's Beneficial for Cyclists of All Levels

Debunking the Myths of Small Chainring Training: Why It's Beneficial for Cyclists of All Levels

​One common myth about training in the small chainring is that it is only suitable for beginners or cyclists who need to be fit enough to handle cycling in the big chainring. However, this is only partially true. Beginners still developing their leg strength and conditioning can benefit from the small chainring, as can intermediates and advanced cyclists.

Another myth is that using the small chainring is a sign of weakness or lack of skill. The situation here, however, is different. Cyclists using the small chainring often do so strategically to improve their endurance, efficiency, and performance.

​Finally, some people believe using the small chainring is unnecessary, and riders should focus on using the big chainring for speed and power. However, this is only sometimes the case. Riding in the small chainring can be a valuable tool for improving cadence, reducing knee stress, and improving hill climbing, all of which can help cyclists improve their overall performance and endurance.

In summary, the myth of training in the small chainring is that it is only suitable for beginners or weaker cyclists, is a sign of weakness or lack of skill, and is unnecessary for experienced cyclists. However, these beliefs are only partially accurate, and using the small chainring can benefit cyclists of all levels.

"Small chainring, big benefits. It's not about weakness, it's about strategy and efficiency. Embrace the climb, and let the small chainring be your ally." Coach David

Why Should You Use a Small Chainring? ​

Training in the small front chainring, also known as the "granny gear," can be beneficial for beginners, intermediate, and advanced riders for several reasons:

1. Reduced Stress on the Knees: Using the small chainring allows for a lower gear ratio, reducing your knees' stress. Especially for beginners without the leg strength or conditioning to handle larger gear ratios, this can be highly beneficial.
2. Improved Cadence: Using the small chainring can help you maintain a higher cadence (pedaling rate), allowing you to ride longer and more efficiently. You can pedal faster with less resistance with a lower gear ratio, which helps you maintain your speed for longer.
3. Better Hill Climbing: Riding in the small chainring can be particularly helpful when climbing steep hills. The lower gear ratio allows you to maintain a steady cadence while climbing, reducing the risk of fatigue or muscle strain.
4. Reduced Muscle Fatigue: Using the small chainring can help reduce muscle fatigue, allowing you to ride for longer distances without feeling as tired. Intermediate and advanced riders can benefit from this to increase their endurance and overall cycling performance.

Training in the small chainring can help cyclists improve their cadence, reduce knee stress, climb hills more efficiently, and reduce muscle fatigue. While relying on your big chain ring for speed and power may be tempting, using the small chainring can be a valuable tool for cyclists of all levels. Therefore, do not let the small front chainring foul you. It is more beneficial than you may realize.

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An Exercise Using Small Chainring

Body Position: Pay attention to your position when riding the small chainring. Keep your upper body relaxed and focus on maintaining a smooth and efficient pedal stroke to maximize the benefits of your training.

Warm-up: Start with a 10-15 minute easy-paced ride, gradually building your cadence to around 80-90 RPM.
Main Set:

• 5 x 1-minute intervals at a light to moderate effort level, aiming for a 90-120 RPM cadence with a rest interval of 1 minute of easy spinning between intervals.
• Followed by 3 x 2-minute intervals at a slightly higher effort level, aiming for a cadence of 80-90 RPM with a rest interval of 1 minute of easy spinning between each interval.

Cool-down: Finish with a 10-15 minute easy-paced ride at a cadence of around 80-90 RPM.