(hinges squeaking)
(thudding)
- ♪ Pasty white thighs ♪
♪ I've got a pair of pasty white thighs ♪
These thighs haven't seen sun since Kona.
Morning trainiacs.
We've got a bit of a swim and a run day, run then a swim.
One of the things that I've been the biggest fan of
Zwift running for is just the interfaceds,
a small little thing that right up in the corner
you've got your speed, your heart rate, and your cadence.
The cadence in particular, as I'm working on
the foundation of my running to lead into 2019 season,
I'm a big fan of having that cadence right there.
So today, in between said run and swim,
I'll talk about running cadence.
Might not be the answer that you're expecting.
(upbeat techno music)
(steady electronic music)
Oh, so that was a 30-minute run
with 24 minutes 80 percent at sub Maffetone method
heart rate like zone one, zone two, of
getting up to about one-38 beats per minute
and then 20 percent, six minutes at high heart rate,
high-intensity, eight point five miles and hour
building up to eight point nine.
Total 31 minutes of running.
Five point seven six K.
It's not long when you do that really
low-intensity stuff, but that's quality building efficiency.
Alright, cadence, I wanna read you a little excerpt
from Jay Dicharry's Running Rewired,
which is all about marrying the practicalities
of how the neuromuscular connections
between our brain and our muscles actually work
and what common thought is to be good running form,
and how you marry those two.
'Cause it's not a simple as saying, well, 180 cadence
is the right cadence.
There's a lot more that goes into it.
Here's what we say, "Many tout the idea of
"180 steps a minute is the gold standard.
"World records however have been achieved
"at cadences between 172 and 212 steps per minute.
"I wouldn't stress where you fall in this range
"or how close your cadence is to 180.
"Then, who should make efforts to adjust their cadence?
"If your cadence is less than 170 at a moderate pace,
"it's worth your time to improve it a bit.
"A moderate pace being something kind of like a 10 K
"half-marathon pace.
"If your steady state, like zone three, kind of pace is
"still less than 170, you might wanna bring it up.
"If your warm-up pace is less than 170,
"not so much to worry about because your cadence
"naturally increases as you go faster.
"Rather than struggle to hit 180,
"try to increase it five to 10 percent at a time.
"Research has shown that the smaller percentage increase
"provides benefits to your joints
"without compromising economy.
"It's normal to have some variation
"of approximately five percent during a run at a given pace.
"But if your cadence drops from 176 to 160
"towards the end of your weekly long run,
"it's a sign that your form is vastly different
"when fatigued."
So, there being a lot more questions about running cadence
as I've talked more about Zwift running,
and the stride running power meter
which measures speed, cadence, running efficiency,
things like that.
180 is not necessarily the gold standard,
but it's a good guideline.
At slower paces like a really warm-up pace
or recovery pace, somewhere close to 160 is normal.
At sprinting pace, upwards of 190, 200 is normal.
In general, what I've been telling people when
they've asked about cadence is,
if you are plus or minus about 10,
so anywhere from 170 to 190 during a steady
zone three kind of run, you're close enough.
Ways that you can fix this is increments
of about five to 10 percent at a time.
Instead of looking at, say, Zwift running,
and seeing a cadence of 160, which looks
very long and loping and saying, "I need to increase it
"right away, all the way up to 180,"
look about five percent, which is like eight.
So go 160 to 168, 170 there abouts.
170 looks kind of like this, it looks a little bit more
steady, a little bit more controlled.
Then you can also look up to 180.
Once that 170 feels good, take five to 10 percent of that.
You're looking at around 180.
You can gradually bring it up closer
if you feel that it would be more beneficial.
If you feel like your joints and your muscles
are beat up after a run, that might be a sign
that you're over-striding.
Going down closer to that 160, landing really hard
and spending a lot of time on the ground.
If you don't have a running watch that measures cadence,
if you don't have a chest strap that measures cadence,
if you don't have a stride running power meter
that measures cadence, if you don't have Zwift
in front of you and up in the top left corner
is your cadence staring you right smack in the face,
easiest way to improve it us just count,
one-two-three, one-two-three, one-two-three, one-two-three,
one-two-three, one-two-three.
That pace is right around 180 so you can use that.
Alright dudes, let's go swim with some kids now.
(breathes deep) Gonna get rocked!
(distant tinny '60s music)
This will mess with 'em.
('60s rock music)
We're having fun.
('60s rock music with bass)
Yep, that was about as much as a thrashing
as I would've expected.
Showed up to the announcement of a surprise
400-meter time trial, and then a surprise 100-meter
time trial preceding that.
It was, that was something.
400-meters, did an all-time personal best of five-57,
first time I've ever gone under six minutes.
Then the 100, that did not go well, 123,
with an awful flip turn and,
those kids swam circles around me.
Alright, I'm just gonna go ahead and head home
and whine to the dogs about that if you guys don't mind.
If you aren't yet subscribed, hit the subscribe
button below and if you are subscribed,
for the love of God, try your best not to ever swim
with high-performance kids.
That is a shot to the ego.
Later trainiacs.