Heads up! The Garmin Enduro 3 is down to $849, some $50 off. That’s the lowest price to date on this new device. The Enduro 3 is notable though because it’s basically a Fenix 8 Solar minus the dive/voice features (and the Fenix 8 Solar/MIP starts at $1,099). Everything else is there, and it gets all Fenix 8 software features (and, insane battery life). Meanwhile, the Fenix 7 down to $429! Or Epix at $409. There’s a bunch more sports tech deals listed here too!
I’m DC RAINMAKER…
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This sounds really interesting stuff.
At the moment I’m trying to increase my speed with some 10k training, doing sprint sessions, tempo runs etc.. They are great for my speed work, but annoying to go out an run. If I was able to pre-program my target speeds onto a device (watch) and for that to control my training session I can see it working really well.
I’ve never trained to my heart rate, but I can see the uses there too.
Would be interesting to hear the beeps and see how annoying they might become.
Aside from the increased accuracy via the more sensitive GPS device, how is this much different than setting up pace targets or HR targets in your Garmin watch? For example, I can create a workout that says “Go for 5 miles at 7:00/mile pace”. If I am outside of that range, the Garmin beeps. Of course, I could also include a pace or HR range rather than a single number so it isn’t always beeping as you mentioned. The point being, aside from greater accuracy (and beeping to match the cadence required), it seems like this technology mostly exists today in Garmin watches. Might be worth noting for people that are interested in trying something like that out with their current GPS watches.
Lesser is More – if I understand correctly, the frequency of beeps is the difference.
Think of it like a metronome. The beeping happens at a set rate on your Garmin. Your pace target does not impact this.
With this particular device, the frequency of the beeps changes as it tries to get you to your pace. You try to match your cadence to the beeps.
I bet this works great, without even realizing it’s happening. It’s the same reason my wife has to wear an iPod when she runs with me. She tries to match my cadence and it messes with her pace.
I’ve always thought that cadence should remain the same (90-95-ish) regardless of speed, and that increased speed should be the result of increasing stride length. (Except for maximal efforts like a 100 or 200m, where maximum turnover is used.) I understand from your blog that this device works, but it seems it would encourage a highly variable cadence, which is not supposed to be a great thing from a biomechanical standpoint.
In response to DS
I’ve never really understood the theory that there is a gold standard for cadence that everyone must achieve.
Go out and run a few minutes at a 7min mile (or faster) pace, then slow down to 10 min miles keeping the same cadence. It certainly doesn’t feel efficient to be taking 180 steps per minute at that point.
DS: This is Max Donelan, one of the inventors. You are not the first to this concern with how it works. I tried to give a clear explanation over at SweatScience a few months back. Here is the link:
link to sweatscience.com
There have been a few more posts on it over there. Here is another very relevant one:
link to sweatscience.com
Do these responses address your concerns?
SFUprof,
Those are interesting articles on the Sweat Science site. If I can summarize them crudely, they conclude that for most people, including at least two elite runners, stride rate increases as speed increases. If so, the product would work for most people, assuming there’s a calibration process that accounts for individual variability.
If a runner is not “most people,” e.g., if a runner has the 180 metronome in his head, the product would seem to be be less effective. It sounds from Sweat Science like such runners are few and far between.
Problem is, I know a bunch of them. I run with them at the track — they’re the fast ones — and they’ve got that cadence locked in whether they’re warming up at a 10-minute mile or doing 400’s on 1:20. It’s possible that their cadence shifts are subtle — from 178 to 182, rather than, say, from 160 to 180.
It sounds like what’s needed is what Sweat Science suggests — data from the best runners, and not just a few of them, on how their cadences change between warmup, intervals, training runs, and competition. Same for well-trained non-elites — I’m curious what the comparisons would show,
Also, I’ve done a half-Ironman that prohibits devices that give cadence prompts. It doesn’t seem to be explicit in the USAT rules, but it’s always announced in the race briefings.
DS,
Hello again! Thanks for the thoughtful response. Here are a couple of additional tidbits.
First, our speed control does not need individual calibration. This is because we don’t need to know the exact relationship between speed and frequency. We only need to know that there is a relationship (i.e. this relationship can differ between people – our controller doesn’t care). This may seem non-intuitive at first. But, consider the thermostat in your house. We can all buy the same thermostat and install it in our different houses and they will all work fine. This is because when the thermostat turns on the furnace, the house heats up (even though different houses heat up by different amounts and the same house heats up by different amounts depending upon the temperature outside and whether or not a window is left open). The thermostat keeps the furnace on until the house temp matches the termostat target temp. Similarly, our controller works on the principle that when cadence is increased, the runner naturally increases speed – it keeps increasing cadence until the runner’s speed matches the target speed. Things are a little more interesting under the hood, but this is basically the gist of it.
Second, as you indicate, it is entirely possible that there are some runners that don’t have a relationship between speed and frequency. That is, they always run at 180 bpm. However, after testing many subjects, we have yet to find anyone like that. It might be, as you suggest, that some have a very flat relationship – small changes in frequency result in large changes in speed. This is not necessarily a bad thing from our point of view as it gives us greater control authority over speed.
Max
I had some thoughts about it:
1) As an engineer I really don’t think there is a complex algorithm behind a feedback controlled loop with GPS measured speed as the feedback and the beep frequency to control it. It might be patentable to some degree but anyone can implement his own algorithm relatively easily.
2) That said, the really remarkable piece in your story isn’t even the idea to control the pace with the cadence. It’s a good idea, but like all ideas to control the pace it’s dependent on:
3) The ability to measure the actual pace precisely enough to use it as the feedback for the controlled loop. GPS measured pace so far certainly was no good for that, and I also have my doubt about Footpod measured pace.
4) The ultra-precise GPS is the really interesting part here. How does that work? You could have investigated more here (or you did and were not allowed to write about it).
And as always, thanks for your blog – very interesting and informative.
Alexander
Anything happen with this that you know of?
From the linked research site there is a link to Cruise Control which looks to be an IPhone app adjusting your music tempo for control.
Yup, Ifor covered it. I’ve been using it for a couple months now, and am going to write something up on it. Works really well.
Thanks. The problem with work firewalls blocking URLs from working made it look like that link was dead :(
Still iPhone only :-(
They are now part of wahoo. Maybe wahoo will bring the technology to android
And still nothing from Wahoo about it :( Anyone know anything?
I am just discovering your website. I’ve been running since 1983. Relevant to this article, in the last 3 years I’ve been running with music at 93, 94, or 96 beats per minute (cadences of 186, 188, or 192 steps / min). By always listening to music with this set tempo, my cadence is quite precisely controlled (+/- 1 bpm). Then my stride length is the only variable that will determine my pace. Are there any products out there that can measure stride length to better than 1%? If so, a simple feedback to tell the runner to increase or decrease stride length, at constant cadence, would be all that is needed for speed control.
1% is a very tiny amount of distance. If you already have perfect cadence then just use speed controls