Cadence

Holding Cadence Pace at the 13 mile 2011 Key West Classic - 10 mile mark 

ca·dence (kdns) n. pl. ca·denc·es 1. Balanced, rhythmic flow, as of poetry or oratory. 2. The measure or beat of movement, as in dancing or marching.

About 4 months ago I was with my wife at Island Strides - a Triathlon specialty shop in Indialantic, FL helping her learn more about CHI running (more on that later) and got into a discussion with a friend of ours who runs the shop about Cadence. He said that it was something that was becoming very big in Triathlon training.

He showed me a small Metronome that they sell (and that many athletes are using) that clipped to your waist or could be bike mounted and would let out loud "beeps" at different beats per minute. It was a product that had been adopted from the music community (a lot of drummers, etc. now use them). I was intrigued.

It occurred to me that Cadence has been used in Crew boat racing and training for many years and also used by ancient cultures on large paddle powered vessels including ancient outriggers; especially during long distance voyages (Drums, Wood Blocks, etc.). Cadence allowed for consistent paddling to be maintained and in most cases became autonomic subconscious pace for the paddlers.

It has already been proven that the beat of music helps endurance athletes maintain pace and perform at a higher level. In Triathlon however; due to safety, headsets are prohibited in competition so Triathletes are only allowed to use audible metronomes without a head set (hence the loud "Beeping" device that I was being shown in the shop that day).

I have been a Pro sponsored team rider for H2O Audio since 2009 and have been training and racing with music since 2007. A problem I had noticed early in the 2011 SUP race season was my playlists. If the music was too fast paced (or a particular song), I noticed my heart rate would go too high and I would become winded. Worse, my pace would be all over the map because of the different song rhythms (I became aware of what my subconscious was doing to me physically listening to the different rhythms).

Prior to learning about Cadence that day in the shop, I wasn't clear on what to do to fix it. I didn't know what BPM (Beat Per Minute) would be right and even if I figured that out, what music would consistently match the BPM for an entire play list (or go crazy listening to just one song over and over...lol).

At that same time, Jim Terrell with Quick Blade posted a video on Face Book that he had just completed on paddle stroke analysis. In it, he used a special video software that dropped vertical white lines at set intervals over the top of a select group of paddlers that he shot in slow motion paddling past a giant white and black lined "Ruler" floating in the water. Using this technique, Jim was able to analyze proper stroke; reach, catch, power phase and...How many strokes per minute the paddlers were paddling at!!

Ah-Ha moment #2! I now could see how many strokes top paddlers like Rob Rojas took per minute. Rob is about my size and paddles an Unlimited race SUP so I knew I could use Rob as a set point (or a pace to achieve give or take a stroke).

Next was how to get a Metronome beat on or around me while paddling. Searches for a water proof small audible Metronome came up blank. Even the one used for Tri's was only used on the bike and run portions (not the swim) and it was not water proof at all.

MP3's was the next step, but also hard to find. Finally I found one that sounded great except that the lowest BPM I could find anywhere was 60BPM and Jim's analysis showed Rob Rojas at 46 Strokes Per Minute.



iPod Shuffle H2O Audio Case with Surge Sport Wrap Head Set



I realized that 46 complete strokes per minute was 92 "In and Outs" per minute. Sink the blade (Catch) was first beat, the blade coming out to go back to the Catch was a second beat. I downloaded a 90 and a 95 BPM Metronome MP3 to my iTunes and loaded it as solo track on my iPod Shuffle. I set the iPod to do a constant loop and Ta-Da, I had a Water Proof Metronome that only I could hear.

Once on the water the first day of "Cadence Training", I realized that trying to focus on setting the blade on one beat and getting it back out by the next was...well...arduous. I did notice however that if I focused on every other beat setting the blade, I could get a very nice rhythm going. 

WARNING: When you first start doing this, expect consciously to go a little "crazy" with the steady beat pounding away in your head. However; after a couple of days of using it (and finding a good low, but audible volume) you will find that your sub-conscious begins to tune it out (like White Noise), but when needed you can focus on the beat when you feel yourself starting to slow down.



Set, Pull, Release at the Feet, Repeat

  I cannot tell you how many times this new paddling aid has helped me in a race. For example at the Carolina Cup this year on the first leg of the Intra-Coastal section I was trying to stay with the lead pack, pass a few top paddlers and gain some distance on the rest of the field. Focusing on the Cadence in my headset, allowed me to catch John Becker who slid in behind me to draft. Being able to hold a set pace (without faltering through psychological pressure; you all have had those "race moments"...lol) allowed me to out pace John and break away from his drafting. It also allowed me to catch and pass Matt Becker as we exited the Intracoastal. (NOTE: I swung too wide when we hit the ocean and Matt and John's superior ocean downwind skills allowed them to pass me and get about a 1-2 minute lead, which they maintained the rest of the race when we re-entered the Intra-Coastal).

Bottom line; I am always trying to get better at SUP. Faster, stronger, better training, bigger waves, radical manuvers...it is what has made the world of SUP be so exciting and continually challenging in my life (and what more could you ask for in a personal sport). Give "Cadence Training" a shot in your SUP racing training/racing. Who knows, you might just find a Slater or a Chuck hiding inside of you.

Remember, have fun, spread Aloha and see you in the water!