Oval chainrings: what are they good for?

I said I would write a review of the oval chainring I have been using the last 6 months or so...and then forgot. I'm back on track thanks to a reminder from Evan Koch. Oval chainrings have been around for a very long time. Most folks think of Shimano's Biopace design when the topic comes up and then quickly dismiss the concept. Current oval rings such as Wolftooth and Absolute Black are totally different. Biopace ring makes the pedal stroke harder at the very top and very bottom, which makes it harder to get through the "dead spots" of the pedal stroke...pedal with one foot briefly and you will quickly understand! Newer ovals change this to where the pedal stroke gets tougher when the leg is at it's strongest. This image linked below might help: Think of it like this. A 32 tooth ring feels like a 34 when your cranks are level with the ground (very powerful leg position) and a 30 when the cranks are vertical (very weak leg position). Theory being the ring optimizes your natural biomechanics. It is sound in theory for sure but research is mixed!

The paper from Rodrigo Bini is a great review of said research...

I bought a Wolf Tooth ring as I was really impressed with their design and Brendan is super helpful on the phone. Whatever shape you get, they are a very good option. I used a oval ring for about 6 months on my singlespeed and have some pros and cons for ME...given the caveat some folks are different. Duh, right? I only mention this because people LOVE to point out the exception to any rule. Yes, Usain Bolt eats McNuggets before races, but that doesn't mean that should be best practice for everyone.

PROS: Improved uphill traction, especially slick, low speed climbs. Feels pretty normal going back and forth with a bike that has round chainrings. Chain tensioning was no big deal on a singlespeed which is a common concern. No negative effect on my high cadence range.

CONS: Not very many! The one that really stood out took a long time to piece together for me. I had a hunch about this and I became more confident of it during the Skyway Epic. The con? Muscle fatigue while climbing! 40-60 RPM climbing was just more fatiguing for me with the oval. But why? More time in that big power phase of the pedal stroke gives a little bit more time for high level of muscle activation to occur. Think of it like this: A. Hold a 25 pound weight (or a dog) to your chest and do a deep squat (or a lunge would also work) and stand back up ten times at a normal pace. B. Do this again but when your halfway down, go SLOW and on the way back up when halfway up go SLOW again. B is more tiring, right? Same reason people try to go fast on push up tests: less time under tension enables more reps.

I hope that was a good explanation and if you want to know more I would start with the episode on Mountain Bike Radio concerning oval rings.

My verdict: I am back on a round ring and happy I tried the oval so I have a valid opinion. Tons of folks love the oval rings so if you are curious, TRY IT! Wolf Tooth has a more "normal" level of ovalness than some others so it would be my first stop if you are shopping. I will mention I do probably more strength and mobility training than many riders so this might affect the feel of the oval vs round ring. Gordon W. Wadsworth brought this up and it is a good point.

The short version

Fixing muscle imbalances

This post will hopefully serve as some help to those with concerns such as:

“I feel wonky.”

“I think I have some muscle imbalance.”

“My hips don’t feel straight while I am riding.”

Let’s get to it. The causes of issues like these are numerous and often take a while to sort out. I will go through them in a progressive order but if you think I missed something please let me know. I don’t mention trying to “correct” them while riding as this is mostly wasted effort in my opinion. The way to go is going after root causes OFF the bike.

Side Note: Riders with dual sided power meters looking to even out power balance:

1. Check your cleat position. Cleat position dictates which muscles are recruited by the nervous system during the pedal stroke.

2. Check your function. The book Anatomy for Runners is great for this. The goal is fairly even strength, stability, and mobility between sides.

3. Calibrate your power meter. This is my favorite as it is the easiest to fix!

First of all, we have to talk about structural asymmetries. This includes things like leg length differences, scoliosis in the spine, one foot that turns out more than the other, or a rounded upper back. You are BORN with this stuff usually and it is challenging to change so it is best to accept that humans are all a bit crooked and get to work on what you CAN change. These include:

1. Bike Fit

2. Flexibility/ Mobility

3. Strength

4. Motor Control

Bike Fit: Get a kickass bike fit from someone with a really good reputation...not just someone with fancy equipment or who used to be a pro rider. Someone with proven outcomes and references. That might be me…or someone else.

Flexibility/Mobility: Begin Max Shank’s 5 Minute Flow in the morning and stretch at night. Yoga is good too. Here is what is important. Pay attention to differences in left and right side for each stretch or movement. The goal is to be close to similar from left to right. If one side is tighter do twice as much stretching for that side. It WILL improve. Good resources include Max Shank, Kit Laughlin, and GMB Fitness. Research it and be consistent. Foam rolling is okay but not mandatory. Same for massage, lasers, all that stuff.

Strength: Simply getting stronger helps many cyclists and runners. Bilateral AND single side movements are important. If you can take a kettlebell lesson with someone Strongfirst or RKC certified, DO IT! Extra bonus if they are FMS certified. Good resources here are Dan John, Jay Dicharry, and Chris Johnson. Seek out equal strength and balance on each side through a variety of movements.

Motor Control: This is how your brain communicates with your muscles and it is wired pretty strong. To improve this get a hold of Todd Hargrove’s book A Guide to Better Movement and read it. All of it. Then do the lessons in the back 10 to 15 minutes 3 times a week for 3 months. Another good one is Moshe Feldenkrais Awareness Through Movement.

Sounds like a bunch of work right? It IS! You can find lectures or videos from all these folks on YouTube if you don’t like to read….It took ten or twenty years for your body to get twisted up and will take a few months to sort out, sometimes longer or shorter. I grew up playing baseball and soccer, so I had plenty of weird stuff myself. I did the things above, and got lots better. It works, I promise. Don’t stress over doing the perfect routine, just get to it and do something besides sit at a desk and ride your bike.