Cadence Counts!
Cadence is the number of steps a runner takes per minute, the number of revolutions a cyclist’s pedals make per minute, and the number of strokes a crewman takes per minute. It can also be the rhythm of a strength activity like a chest press or a sit up. In other words, cadence is the speed and path of motion you make when you complete a cycle of movement. Cadence is a data point that’s calculated on many GPS watches, but no one knows quite what to do with it. And even if you did know, does it really matter?
IN RUNNING
In running, the gold standard used to be 180 steps per minute (SPM), a number that legendary running coach Jack Daniels observed after counting the turnover rate of pro distance runners racing the men’s 10,000-meter final in the 1984 Olympics. Although these were professional athletes and the initial measurement was done by eye, the number got stuck in the collective wisdom of the running community as the “right” step rate for performance. But…is it?
More recent research has found that cadence rates actually vary greatly depending on the runner’s speed, leg length, and age. The variations make it such that having a steady pace or cadence, whatever your SPM, is just as important for building endurance. However, increased cadence is linked to improved running economy; the shorter your stride length, the quicker your stride rate, the faster and better you run. And because you spend less time in the air, increased cadence dictates that impact will be softer upon landing. These softer landings means that cadence can be used as a tool for pain reduction. But if you have a low cadence, you most likely have a long stride which makes for a choppy and more bouncy run. The more bounce and over-striding in your gait puts extra pressure on muscles and bones, making you more susceptible to injury.
IN CYCLING
In cycling, cadence is a key measurement because it’s a vital component in the power you put out on the bike. After all, power is a calculation of how hard you push on the pedals (torque) multiplied by how fast you are turning them (cadence). “Cycling at a lower cadence typically puts more strain on your muscles, while a higher cadence shifts the load more to your cardiovascular system,” says Dr. Xavier Disley of AeroCoach. “If you have a more muscular build, you’re likely to be more comfortable at a lower cadence, while a wiry rider will probably want to push a lower gear at higher revs. There’s an energy cost to just turning the legs, which will vary with your physique,” Disley points out.
IN ROWING
In rowing, cadence is the stroke tempo (the number of rowing strokes per minute (SPM)) as called out by the coxswain in a coxed boat. These cadence calls keep the rowers synchronized. The typical stroke tempo is around 45 to 50. But on a rowing machine, your cadence should generally stay between 24-30 SPM. But, there are times when you will be lower or higher. For instance, when you do a 2000 meter time trial you might start somewhere over 40 SPM and then settle into your racing pace somewhere around 34 SPM.
IN WEIGHT TRAINING
In weight training, cadence is the rhythm at which you move a weight, including the rest time at the top of the lift and at the return of the weight to the starting position. Maintaining a consistent cadence throughout your sets helps you to work the muscle how you intended. In other words, rep 10 in the third set should be executed at the same cadence as the first rep in the first set that you did; fatigue should not interrupt your cadence.
The smart machines at Success Studio North help with this. Each machine has a smart Unity Mini console, which essentially acts like a virtual coach. It tracks your range of motion (ROM) in the first two reps, creating a visual for you to follow for the rest of your workout. Easily follow the path and repeat your first rep all the way to your last rep without deviating form…or cadence!
It seems in nature, there is a rhythm to the way things work. There are all sorts of rhythms–the tides, the seasons, sun rise/set, currents, and so forth. Disrupt these rhythms, sometimes terrible things happen — a lot of the climate change discussion is really about the disruption of these rhythms. Our own heart beat and breathing establishes the rhythm critical for our own lives. Disrupt that rhythm and problems start to occur. Running, biking, rowing, and strength training also have their own rhythms called cadence. Disrupt the cadence and energy efficiency is disrupted, performance is substandard, and risk of injury is increased. So it’s true. Cadence counts.
If you want to see what your cadence is or how the equipment and expert trainers at Success Studio can help you, sign up below for a Complimentary Studio Tour and Strategy Session.