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Worm gears? Internal hubs are generally less efficient but that only really matters when you’re racing. For groceries, the extra reliability is worth it to me.
Also, internal hubs feek inefficient compared to external, worm gears.
I have rebuilt 3-speed ones like Sturmey Archer, despite being told by the bike shop manager I worked for that it was impossible.
Thete were 2-speed hubs that shifted with a brief backpedal, rode one for years, no external controls, just a slightly larger and heavier hub.
Worm gears? Internal hubs are generally less efficient but that only really matters when you’re racing. For groceries, the extra reliability is worth it to me.