Als loper wil je altijd sneller en harder. En voor een snellere tijd heb je 2 dingen nodig. Cadans en paslengte. Als je met dezelfde cadans grotere passen zet ben je sneller. Als je met de zelfde paslengte de cadans opvoert ben je ook sneller. Of als je beide verhoogt natuurlijk ook. Maar als je snelheid wilt trainen, wat train je dan eigenlijk? Cadans, paslengte of beide? Ik vond het een interessant vraagstuk. Daarbij was ik ook wel benieuwd wat ik momenteel voor cadans loop en wat er gebeurt als ik langere passen ga maken of de cadans omhoog doe.

Allereerst. Cadans x paslengte = snelheid 
Na wat speurwerk op internet bleek dat je grofweg twee loopvormen kunt onderscheiden. De 'zweefpas'. Lange passen, krachtige afzet, landing op de midden/voorvoet en hoe hoger de cadans des te hoger het tempo. Qua loopstijl veel gebruikt op de korte afstanden, tot bijvoorbeeld 3000 meter. En bij professionele atleten die getraind zijn toegepast tot en met de marathon, indien dit volgehouden wordt.

De 'shuffle', een kortere paslengte en lagere cadans. Veelal een haklanding. Komt meer voor onder de grote groep van hardlopend Nederland. 

Vandaag ging ik intervallen trainen. Ik besloot 400 metertjes per interval te lopen, dus niet te lang, zodat ik de cadans kon tellen en wat kon testen met afwisseling van cadans en paslengte. Na de training blijken een aantal dingen, Dit alles is getest op 400 meter intervallen op circa 3:20/km ofwel 1:20/400m

  • Ik loop het fijnst met een cadans van 180 passen per minuut.
  • Een lagere cadans loopt alleen lekker als de paslengte gelijk blijft of kort wordt
  • Een hogere cadans verkort automatisch mijn paslengte en voelt daarom te intensief/ inefficiënt
  • Een cadans van 180 en grotere passen voelt vermoeiend, waar mijn krachten na 400 meter ook 'op' voelen
  • Een hogere cadans en paslengte vergt meer armzwaai
  • Wil ik de 400 meter sneller lopen dan ga ik automatisch mijn pas verlengen in plaats en de cadans kan heel licht omhoog.
  • Een cadans van 180/minuut bij een tempo van 3:20/km geeft een gemiddelde paslengte van 1,667m. Bij 190/minuut een paslengte van 1,58m
  • Een hogere cadans zorgt voor een hogere hartslag

In één van de intervallen heb ik ook een opening van een 5 km gesimuleerd. Wat gebeurt er dat het eerste deel altijd hard gaat en vervolgens het tempo met gemiddeld zo'n 10 seconden per kilometer daalt?
Ik merkte dat mijn lichaam na een paar honderd meter de paslengte ging verkorten. Ik ervoer dat de paslengte teveel kracht kostte en ik die verkorte, zodat ik mijn cadans kon blijven volhouden. Het verhogen van de cadans was dus geen optie. Om dus een hoger tempo vast te houden, moet de paslengte langer worden. In andere woorden zou ik kunnen stellen dat ik afzetkracht te kort kom. Opzich klinkt deze hypothese aannemelijk als ik kijk naar ervaring met fietsen en lopen. Ik ben een matige klimmer met lopen en met fietsen verlies ik het ook op vermogen, zoals op de mountainbike. Bij de Run Bike Runs van oktober reden ze op de vlakke stukken gewoon bij mij weg. Fietsen en lopen dient wel gedaan te worden op souplesse. De souplesse bezit ik al, al zeg ik het zelf. Want ik kan prima met hoge cadans lopen en fietsen. En indien nodig kan de cadans altijd nog een tikje hoger. Voor meer basissnelheid is dus meer kracht of te leveren vermogen nodig. En dan natuurlijk vooral krachtuithouding.

Cadans hr tempo

Uitgaande van dit te trainen aspect ga ik met duurlopen aan de slag en een stukje krachttraining. Lager gewicht en meer herhalingen. Voor souplesse, duur van de kracht en algeheel sterker te worden. Vraag is nu nog:

  • Welke oefeningen kan ik doen om krachtuithouding en algehele spierkracht te trainen in de benen?
  • Train ik duurlopen gericht op paslengte of op hogere cadans?
  • Zou het bijvoorbeeld ook helpen om fietstrainingen een standje zwaarder te fietsen dan normaal?

Qua fietsen en duathlons zat mijn voordeel altijd in het lopen. Souplesse fietsen met een hoge cadans zorgde puur voor een conditionele uitdaging (geen probleem) en ik verzuurde vervolgens niet met lopen. Hoe moet die balans nu worden?
De komende tijd ga ik op tempo proberen vast te houden aan die cadans van circa 180/minuut. Daarbij ga ik duurlopen met een rustige cadans lopen (dus meer op kracht). En fietsen in training afwisselen met wat meer op kracht te fietsen. Hopelijk heeft dit allen invloed op de paslengte en uiteindelijk een hoger basistempo. Ik houd jullie op de hoogte.

 

Update:

Na nog wat analyseren van gegevens uit Garmin, blijkt dat ik in de laatste km in Aalsmeer van 27/11, een iets hoger tempo bereik, maar dat mijn cadans ook omhoog gaat. Een snelle voorbeeldrekensom laat zien:

3 minuten op een cadans van 180/min bij een paslengte van 1.60m = 864m   --> 864m * 20 = 17.280 km/u

3 minuten op een cadans van 186/min bij een paslengte van 1.60m = 892,8m  --> 892.8 * 20 = 17.856 km/u

Een verschil van 0,57 km per uur gedurende 3 minuten. 

 

De cadans maakt dus wel degelijk ook uit. Ik bezit momenteel de skills om dus te versnellen met een hogere cadans. Ik ben benieuwd wat het trainen van mijn paslengte hierin kan bijdragen. 

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