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Topic: Cadence (Read 3947 times)

MFB

Sr. Member

Karma: +0/-2
Posts: 151

Re: Cadence

« Reply #15 on: July 13, 2007, 06:58:19 PM »

Quote from: Darrell K. Pearse on July 13, 2007, 10:37:50 AM

I have used the metronome as a coaching aid. Due to the lack of having a coach when I am on the water. I don't really have a set schedule for paddling.

The metronome can be used a number of ways, one is to get the stroke rate up, and the other is maintain a certain rate.

One workout is to keep a higher than "my" normal stroke rate over a certain distance. i.e. 2 kms @ 90. This forces me to stay at this rate without having my coach do it.

Another is set it at a slower rate say 60 and use power strokes. Full rotation and full leg push / pull. When used with a Garmin you can actually see what works and what doesn't in real time.

I find it a very handy training tool.

Darrell

Hi Darrel,

What metronome do you use?


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MFB

Sr. Member

Karma: +0/-2
Posts: 151

Re: Cadence

« Reply #16 on: July 13, 2007, 07:07:30 PM »

There is a minimum stroke rate to get your ski or kayak up to a certain speed. This can be easily observed in icf k1 races. To train yourself to get to this minimum, a metronome is perfect. As Darrel mentioned, its like having your own coach. Training together with your Gps and heart rate monitor, these can provide feedback on what works and what doesnt. Bottom line is achieving efficient use of your energy to get the maximum possible speed.

Also, you shouldnt increase your stroke rate if your technique suffers. Go up only up to the point where you can still execute your rotation, catch and exit properly. Surely with diligent training and setting targets, you'll go faster in due time.


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Darrell K. Pearse

Newbie

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Posts: 2

Re: Cadence

« Reply #17 on: July 16, 2007, 02:19:42 PM »

I use the Qwik-time QT-5.

It is credit card size. It has good volume even when bagged up for the water.

Darrell


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michael baker

Newbie

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Posts: 3

Re: Cadence

« Reply #18 on: July 22, 2007, 04:42:30 AM »

SR rate is important for many things especially techinique, at lower stroke rates you also work the blade more, all sprint kayakers vary there training and work at different levels which are defined by stroke rate. I no the average 1000m paddler sits around 100SR per minute for the middle of the race but some at the start get as high as 150SR per minute. How this all relates to ocean racing well like Rob said you need to vary your SR high ratings when your chasing a swell but but very low while on the runs so you can recover a bit. Stroke Ratings are also affected by how good or bad your technique is. Get on you tube and have a look at some sprint kayak races you will see ratings through the roof


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George Vartabedian

Newbie

Karma: +0/-0
Posts: 2

Re: Cadence

« Reply #19 on: December 04, 2007, 01:58:08 PM »

Hi:
I am very new to this sport but my goal is to get maximum speed/duration/minimum effort
G


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Gary Kroukamp

Full Member

Karma: +3/-0
Posts: 69

Re: Cadence

« Reply #20 on: December 04, 2007, 02:09:09 PM »

You are not alone.


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Jim Murray

Jr. Member

Karma: +0/-1
Posts: 15

Re: Cadence

« Reply #21 on: December 05, 2007, 11:22:49 AM »

Just a suggestion or so, but try training with a heart rate monitor. During warm up/cool down phase of your workout concentrate on technique. During the work out concentrate on heartrate and technique. Don't think about stroke rate or boat speed at all. They are affected by too many variables. At all times focus on the training phase you are doing. First get it right and get fit- then fast will come.
500m and 1000m starts have only about three very short fast strokes before beginning to lengthen stroke and settling in about 90-100. This is to get the boat up and gliding for your race. The last 250-200 you bring it up to about 125 if you can. Technique begins to degrade a bit though- or a lot for some. The very high stroke rates are in K2 and esp K4.
Another thing- you can only paddle your own boat and race your own race- not some one elses, who may be elite.


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