run cadence vs bike cadence

Mine are about the same (just shy of 90), but I'm not sure if this is a coincidence or if there is a direct correlation. I do know that about a year ago, I consciously increased my run cadence, but to a goal of 90 as opposed to matching my cycling cadence.

I don't know of any studies that correlate run and bike cadences that give some sort of optimal ratio...

I think thats the sensation I was dealing with this morning.. 

I'm going to read the manual that came with my watch and try to figure out how to use the pace funtion   Good luck Chris, let me know how things work out for you.

Elly

The most efficient run cadence is somewhere around 90+ rpm or 180 foot strikes per min.  this has been found to be where most elite runners, regardless of height, run.  A high turnover combined with proper foot placement and body position allow you to maximize the elastic recoil of your tendons and muscles, reduce local muscle fatigue, and reduce braking associated with a longer slower stride.  Foot strike should be directly under your hips.  This will elimitant the pause that is necessary to allow you body to move over your foot before you can create forward propulsion.  Reducing yur stride length will also reduce the amount of vertical displacement which is a source of wasted energy moving your body up and down rather than forward.  Cycling at ~90rpm or higher has 2 primary benefits.  First, you are making it easier for your legs to transition to running if you can roughly match your turnover between the two sports.  Second, a higher cadence requires less force to be applied per pedal stroke which means that you can reduce the recruitment of fast-twitch muscle fibers.  Fast twitch fibers are more powerful but also fatigue more quickly and don't recover fast enough once they are used.  For triathletes we should be tryiong to save these limited fast-twitch fibers for the later stages of the run when we require them to help carry us through to the finish as the slow-twitch fibers become maximally recruited but you still want to push longer, harder, and faster. 

For an in-depth discussion of efficient running technique you might want to check out Ken Mierke's book "The Triathlete's Guide to Run Training".

I just spent a few mins checking out www.coolrunning.com and was not able to find the thread or mp3's you mentioned.  Any chance you can post a link?

Also as an aside, but worth mentioning, is that we are very lucky to have BT.  The people that make up this community are on a whole, very giving and supportive.  I read a few posts on coolrunning.com and was surprised and turned off by some of the content of the posts and how these people interacted with eachother.  They were rude, condesending, and not helpful in the least.  This served as a reminder of the excellent quality and the wonderful character of the BT community and its members.

fitpod.com rules. thanks!

i've been using mixmiester bpm analyzer (freeware) to get bpm of my own music collection.

90-100 rpms - try to keep either cadence over 90. The two key workouts each week:
1x per week on the bike - 100+ rpms spin ups - try to do this for 1 minute and add time each week - do as many reps as you can. Trainer or road is fine.

1x per week running - 6x30 secs fast - not sprint but run quickly with short steps and count your left foot strikes (start each rep with your right foot). You should be around 45 or better left foot strikes.

I hope this helps!

 Look at tempo trainers = you can use them for run and swim cadence (another thread from June) - http://swimyourbest.com/item_detail.aspx?ItemCode=105015 

Put in the code: tempotr20ainer and get 20% off.

I am working on an article I will have done next week - basically 90 left foot strikes per minute to sum up your question. That is your goal. Does that help for now?