Forums > Stand Up Paddle General

Paddle cadence, power or both?

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Created by DaveSandan A week ago, 19 May 2020
DaveSandan
VIC, 943 posts
19 May 2020 12:12PM
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So the interesting thing about doing a consistent 5km time trial is you get data to analyse and see why your times are going down. Once you look at the data you then need to remember what type of paddling you did and how you did it on the day and figure out what to do next to improve the next time trial.
The data I have included here is for calm conditions, as chop has an effect and thought it best to only include flat to calm conditions, my goal after seeing these result would be to increase cadence over the 5km.





My increase in cadence increased a little and I tried to focus on the entry of the paddle with a 2min reduction.


On this paddle I tried bursts of high cadence as I have seen in sprints, shorter strokes but more of them for as long as possible. This caused some sloppy paddle entry as I fatigued but got another minute off the time so I was happy with what I thought would get a better result.
Also during this paddle I tried to bury as much of the paddle as deep as I could on entry as often as possible during normal cadence when not sprinting.


In the last 5km paddle yesterday I wanted to focus more on burying the paddle deep as often as possible and keep the technique for longer and not allow it to drop off. I also reduced the amount of strokes per side from 10 to 5 to reduce a zig zag effect and this is my best time to date.
What I find interesting is the cadence is very close to my slowest time at the start and almost 5min difference?





I thought I would try a 1km time trial after I completed the 5k to try a sprint cadence similar to the 3rd time and still try to focus on deep entry. Time was ok and if I could keep that pace up for 5k, which I can't at this stage my time would be 37.55 for 5km and I would be absolutely stuffed.


So the question is should you increase cadence to a sprint level with the power of a lower cadence over a long distance or should I keep focusing on entry and power when doing distance paddles?

tarquin1
360 posts
19 May 2020 1:44PM
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Interesting stuff. I have wondered the same things. Without a gps it is hard to tell. I was using Strava but just bought a Garmin Quatix 5. So I can do what you are doing with stroke rate etc. What are you using?
One thing you dont mention is paddle exit. Dont paddle past your feet. No power after that. And a clean exit is as important as entry apparently. There are loads of vids on the net from pros about paddle technique.
As for cadence i really think it depends on many things. The paddle size,board,personal fitness etc.
As you said paddling straight helps a lot. Even at the cost of changing sides more often. So once you get better and dont change sides as often you will gain again. Again a lot to do with board shape and fin.
If you really want some of the pros have paid coaching. Not sure how much it is but I dont think it's crazy expensive. Even if you can video yourself and watch it you will learn a lot.
There is a great video of Boothy winning a race. The commentator was a good paddler and he was analysing his stroke and saying how good it was. He says something like "there you go folks that's how you paddle" at the end. I will try and find it as there are lots of vids of Boothy winning races!

DaveSandan
VIC, 943 posts
19 May 2020 4:51PM
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Hi Tarquin
i use a Garmin 6X full Carbon KENalu Mana and have changed my fin to a VMG 35 fin, the first run was with a VMG 44 which has affected the tracking a little. There are so many videos of paddling styles and all are different, currently I am looking at a world sup champions technique and modifying it to my age, strength, fitness etc etc. The key point I saw was on entry I drive the blade down with my top hand as low as is comfortable without falling, over stretching bla bla bla. This drive helps pull the paddle through to the exit point around my feet position and forms a pretty good circular motion. I have not focused on it too much until now but the virtual race has peaked my competitive streak to always beat my previous best.
I find it best to do what suits your body and pick things that others do to improve your technique, everyone is different and cannot alway copy others exactly. That in itself takes a lot of time and energy and unless I am going to be world champ I do not have the desire to put that much effort into it. I have been teaching people physical things for many years now and have discovered that you have to allow them to walk their own way while getting the result you are looking for,

pumpjockey02
268 posts
19 May 2020 3:19PM
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Dave you are so right. You need to make choices in your body shape. Mix up your paddle style to stop getting RSI repeated strain injury.
Also do long and short bursts of speed. If your constantly doing 5km a day. You should start thinking outside the box with your training, X-training, yoga building up your muscles. prone paddling etc. Look to laird for some advice.

DaveSandan
VIC, 943 posts
19 May 2020 5:26PM
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Select to expand quote
pumpjockey02 said..
Dave you are so right. You need to make choices in your body shape. Mix up your paddle style to stop getting RSI repeated strain injury.
Also do long and short bursts of speed. If your constantly doing 5km a day. You should start thinking outside the box with your training, X-training, yoga building up your muscles. prone paddling etc. Look to laird for some advice.


Not quite 5k per day I live away from the water but I am on leave because of Covid 19 and how it's affected my industry so making hay while the sun shines. Doing walking , cycling etc to mix it up until my other activities are allowed back.

tarquin1
360 posts
20 May 2020 1:44AM
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Looks like you are all over it really. Work out what works for you. They are some pretty big differences in time with changing things around.
Keeping a straight course made a huge difference.
When you look at your track after you can really see when wind or something makes you zig zag more. At low speeds doing a few hundred meters extra over 5 ks will make a big difference.

tarquin1
360 posts
20 May 2020 3:18AM
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I am thinking about going to a waypoint. Too much sailing.

billekrub
95 posts
21 May 2020 1:30AM
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Most of your average distance per stroke numbers are much too high. 100's of meter?

DaveSandan
VIC, 943 posts
21 May 2020 8:09AM
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billekrub said..
Most of your average distance per stroke numbers are much too high. 100's of meter?


It's an anomaly in the software that is caused by satellite drift Garmin say, sometimes it's accurate others it's way out but the rest of the info is consistent.



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"Paddle cadence, power or both?" started by DaveSandan